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Wednesday - Shifted Fitness & Performance

Wednesday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5

5 Ankle Circles Ea. Direction

5 Russian Baby Makers

5/5 Ostrich Walks

5 Knee Circles

5 Calf Raises

Skill

Metcon (No Measure)

Partner Rowling:

With a partner complete 5 frames each of “Rowling”.

Goal is to get EXACTLY 100m. For every meter you get over 100m- 1 Air Squat; For every meter you get under 100m- 1 Push-Up

Whichever partner has to do the most reps (I.e gets the most meters away from 100m) total (from all 5 frames) has to put the rower away!

Partner Workout

Metcon (4 Rounds for reps)

IN TEAMS OF 4…

1. AMRAP x 4 MINUTES

Double KB Dead Lifts (53/35)

*Everytime you break 3 Burpees

-Rest 1:00-

2. AMRAP x 4 MINUTES

Wall Balls (20/14)

*Everytime you break 2 Burpees

-Rest 1:00-

3. AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES

Cal Row

*Each Partner starts on different stations and rotate during the rest.

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