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Monday - Shifted Fitness & Performance

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Toe-Touch Jumping Jacks

6 Burpees

6/6 BW Single Leg RDL

10 Alt Supermans

Then…

2 ROUNDS

5 Bootstrappers

5 Inch Worms + Push-ups

5/5 Single Leg Bridge Ups

Strength

Deadlift (Heavy Set of 5)

ON A 8:00 RUNNING CLOCK…

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Women’s RX- 155#

Optional Finisher

Metcon (No Measure)

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-

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