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Monday - Shifted Fitness & Performance

Monday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS:

5 Inch Worms (no Push-Up)

5 Yoga Push-Ups

10 Alt Groiners

10 Alt Samson Lunges

10 Arm Circles

10 Arm Haulers

Then grab a light-moderate set of DBs:

2 ROUNDS

20 Plank Shoulder Taps

5/5 SA Strict Press

25ft. Bear Crawl

25ft. Quadruped Crawl

:20- :30 Superman Hold

20 Jumping Jacks

Workout

Metcon (Time)

FOR TIME

22-20-18-16-14

DB Push Press (50/35)|(35/20)

DB Suitcase Reverse Lunge

*200m Run after every full round.

-15:00 Time Cap-

Finisher

Metcon (No Measure)

3 SETS:

20 MB Russian Twists (20/14)

20 Hollow Flutter Kicks

20 Banded Face Pulls

-Rest as Needed b/t Sets

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