fbpx

Saturday - Shifted Fitness & Performance

Saturday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP:

30 Cal Bike (15 Cal Each)

25 Partner Plank High Fives

20 Partner Med Ball Push Press Toss

150m Partner Med Ball Carry (Ea. Partner)

10 Synchronized Jumping Air Squats

5/5 Scorpions

Partner Strength

Bench Press (1×3)

I. ON A 15:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete*

*Athletes can record individual 3-Rep. But “Score” for team is the combined total.

-Rest 5:00 before Part 2-

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…@ 20:00 MARK

II. ON A 15:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…

5 Pull-ups

10 Push-ups

15 Air Squats

*Score is the number of rounds completed in Cindy + number of Cals on the bike. No credit for partial rounds of Cindy.

-For example…100 Cals on Bike= 100 Reps + 10 + 10 Rounds of Cindy= 10 Reps = 110 TOTAL REPS
Part II comes after 5:00 Rest!

Leave a reply

Your email address will not be published.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