Shifted Fitness & Performance – CrossFit
Warm-up (No Measure)
Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. *Start slow and gain speed as you get warm.
3 ROUNDS, 8 Reps Each
Cal Row (stays same each round)
Air Squats → FS (PVC)→ OHS (PVC)
PVC Pass Throughs → Strict Press → Push Press
Up-Down Plank → Knee Push Ups → Push Ups
Sit-ups → Leg Lifts→ Hanging Knee Raises
Push Press (3-3-3-3-3)
*Take 15 Minutes to Build to 3RM Push Press.
Metcon (3 Rounds for reps)
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (115/75)|(75/55)
-1:00 Rest b/t Sets-
Score is combined reps for both cals and push press each round.