Shifted Fitness & Performance – CrossFit
Warm-up (No Measure)
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
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-
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…
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!