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Tuesday - Shifted Fitness & Performance

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Boot-Strapper Squats

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 Rounds

10 PVC Pass Throughs

5 Sots Press

10 Over Head Squats

5 Snatch Balances

Skill

Warm-up (No Measure)

EMOM X 8:

MIN 1: 3 Hang Power Snatch*

MIN 2: Practice Transitions on the Low Rings, Low Bar, or Jumping MU

*Building each round, must end higher than workout weight!

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Stretching

2:00 Couch Stretch

2:00 Pigeon

1:00 Child’s Pose

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