Saturday - Shifted Fitness & Performance

Saturday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings

10 Wall Squats*

10 Inch Worms + Push-up

*Athletes face the wall with about 1ft between them and the wall, hands up overhead, active shoulders. Without touching the wall, have your athletes squat, trying to maintain the active shoulder position with each squat.

Then grab out a barbell and go through for quality…

5 Elbow Punches/arm

5 Strict Press

5 Front Squat

5 Push Press

5 Thrsuters

Workout

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
65# RX for Women

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Team 400m Walk

Leave a reply

Your email address will not be published. Required fields are marked *