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