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Tuesday - Shifted Fitness & Performance

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Alt. Groiners

8 Jump Squats

8 Glute Bridge-Ups

8 Tuck Ups

Barbells Out..

5/5 Elbow Punches

5 Deadlifts

5 Clean Lift-Offs

5 Shrug and High Pulls

5 Muscle Cleans

5 Power Cleans ( Catch in 1/4 Squat)

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Power Clean

*Build to your workout weight

Workout

Metcon (2 Rounds for reps)

E2MOM x 16 MINUTES

MIN 1 & 2 – Max Cal Bike

MIN 3 & 4 – Max Power Cleans (205/145)(155/105)

*Power Cleans are intended to be heavy singles.
-Score is total Cal Bike across workout as 1 round. Score is total power cleans across workout as 2 round.

Finisher

Metcon (Time)

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

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