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Monday - Shifted Fitness & Performance

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike*

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

-15:00 MINUTES-

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Up-Downs

*-7:00 HARD CAP-

Metcon (Time)

@ 9:00 MARK

FOR TIME:

200m KB Farmer Carry (70/53)|(53/35)

* No Running! Maintain Good Form!

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