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Tuesday - Shifted Fitness & Performance

Tuesday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Tempo Air Squats (3311)

5 Tempo Good Mornings (PVC- 3311)

:20 Glute Bridge Hold

:15-:20 Active Hollow Bar Hang

8/8 Plate OH Split Squats

Into…

2 ROUNDS

5 Heels Elevated Squats (3311)

5 Toes Elevated Squats (3311)

5 Scap Pull-Ups

10 Kip Swings

Strength

Back Squat (1×10)

ON A 15:00 RUNNING CLOCK…

Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Front Squats (135/95)|(95/65)

15 Chest to Bar Pull-Ups

-9:00 Hard Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch

2:00 Pigeon

-1:00 Each Leg-

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