Tuesday - Shifted Fitness & Performance

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Flow Slow Through Each…

1:00 Bootstrapper

1:00 Alternating Cossack Squat

1:00 Inch Worm (Keep those legs straight)

Immediately Into…

10 Tempo Good Morning (20×1)

30 Mountain Climbers +5/5 Single Arm Ring Row

10 Tempo Sumo Deadlifts (20×1)

1:00 High Plank + 5/5 Single Arm Ring Row

10 Tempo Romanian Deadlifts (20×1)

20 Tuck ups + 5/5 Single Arm Ring Row

10 Tempo Conventional Deadlifts (20×1)

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 7 Feet Elevated Ring Rows

*Start moderate and build to workout weight

Workout

Metcon (Time)

4 ROUNDS FOR TIME:

70 Double Unders

7 TNG Deadlift (185/125)(155/105)

7 Strict Pull Ups

-16:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Hamstring Stretch (L)

1:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

1:00 Pigeon (L)

1:00 Pigeon (R)

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