Monday, February 10th - Shifted Fitness & Performance

Monday, February 10th

Shifted Fitness & Performance – CrossFit

Warm-up (No Measure)

A. General

2 rounds – 5 min cap

10 Cal Row/Bike or 200m Run

50’ Bottom-up KB carry @light

5/5 windmills @light

B. Mobility – 5 min

B1. Lat smash with a barbell

45 seconds/side

B2. Mini band wall slides


A: Metcon (No Measure)

Begin at the 15:00 Mark:

Every 90 seconds for 9 minutes: 6 Reps

Level 3: Paused Strict HSPU, Pause 2 full seconds at the bottom

Level 2: Paused Banded Pike Push ups

OR Paused Box HSPU

Level 1: Paused Seated DB press, pause 2 FULL seconds with DBs at forehead level


B: Metcon (Time)

Begin at 35:00 Minute Mark:


Squat Clean

Toes to Bar

Level 3: (Rx+)

Squat Clean @ 115/75

Toes to Bar

Level 2: (Rx)

Squat Clean @ 95/65 lbs

Kipping Knee raises

Level 1:

Squat Clean @ 65/45

Kipping knee raises OR sit ups
Time Cap: 10 minutes


Metcon (AMRAP – Reps)

Begin at the 50:00 Mark


5-8 Strict HSPU

20 Dubs
Both movements completed in each minute. If needed, scale reps to something that you can complete in the minute.

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