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Thursday - Shifted Fitness & Performance

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run

1 ROUND

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners (Twist Optional)

1:00 Hollow Rocks

1:00 Alt. Sit-Thrus

2 ROUNDS

10 Scap Pull-Ups

5 False Grip Ring Rows

10 DB Deadlift

10 Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

18 Hang Power Cleans (135/95)(95/65)

36 Forward Lunges (No Weight)

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

18 Hang Power Cleans (135/95)(95/65)

36 Forward Lunges (No Weight)

(Score is Rounds + Reps)

Finisher

Warm-up (No Measure)

Group Stretching…

1:00 Dragon Pose

1:00 Pigeon

1:00 Forward Fold

2:00 Wrist Stretches

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