Monday - Shifted Fitness & Performance

Monday

Shifted Fitness & Performance – CrossFit

Warm-up

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

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3

Push Press*

*Take 15 Minutes to Build to 3RM Push Press.

Workout

Metcon (3 Rounds for reps)

3 SETS

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.

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