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Thursday - Shifted Fitness & Performance

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

12 Alt. Groiner + OH Twist

12 Scap Retracts

12 Arm Haulers

6 Boot Straps

Then…

2 ROUNDS

12 Jumping Squats

6 Burpees

12 Scap Pull-Ups

6 Ring Rows

Skill

Workout

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping/Butterfly Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
-10:00 TIME CAP-

Warm-up (No Measure)

1:00 Iron Crosses

1:00 Scorpions

1:00 Roll Outs

1:00 Pigeon

1:00 Thread the Needle

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