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Tuesday - Shifted Fitness & Performance

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges (One DB OH, One DB Front Rack)

10 DB Bent Over Rows

10 DB Death March

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Front Rack Hold

3:00 Banded Lat. Stretch

3:00 Banded Pec. Stretch

*Each exercise is 1:30 on one side and 1:30 on opposite.

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