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Saturday - Shifted Fitness & Performance

Saturday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8 KB DL

16 Mountain Climbers

8 Scap Pull-ups

8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES

8 Russian KB Swings

16 Plank Shoulder Taps

8 Kip Swings

8 Step Ups

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

AMRAP x 3 MINUTES

Russian KB Swing (70/53)|(53/35)

into…

AMRAP x 3 MINUTES

C2B Pull-Ups

into…

AMRAP x 3 MINUTES

Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

* Score Total Reps Each Round

Cool Down

Warm-up (No Measure)

3:00 Slow Pedal on Bike

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

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