Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds:

Partner Rowling!

*Each Partner completes 5 frames. Goal is to get exactly 100m. For every 1m over = 1 Air Squat, for every 1m under = 1 Burpee. BOTH PARTNERS COMPLETE PENALTY REPS!

Then…

2 rounds:

10 Scap Pull-Ups

10 Alt. Groiners

10 Cossack Squats

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100 Cal Row

100 C2B Pull-Ups

30 Power Clean (185/125)|(135/95)

50 C2B Pull-Ups

50 Cal Row

30 Power Clean

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

RX= 135/95, Pull-ups

-25:00 TIME CAP-
Scaled option:

100 Cal Row

100 banded pull-ups, jumping pull-ups, ring rows

30 Power Clean (light, or DB)

50 banded pull-ups, jumping

50 Cal Row

30 Power Clean (light, or DB)

*Lower Reps as Needed

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