FitCity CrossFit – CrossFit
*Did you see the How To Get Your Pull Up video? Check it out: https://fitcitycrossfit.com/get-first-pull-up/
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 KB Swings (overhead)
5 Single Leg RDLs each leg
10 Good Mornings
Squat & Shoulder Prep plus Leg Kicks
Weightlifting
Sumo Deadlift (4×4)
*Heavy. Rest at least 2-3 minutes between sets.
Metcon
Metcon (AMRAP – Reps)
In 3 minutes:
200m Run
15 Sumo Deadlifts (135/95)
Max rep KB swings (Russian) (53/35)
Rx+ (185/125)(70/53)
Rest 2 minutes
x4
Mobility
Warm-up (No Measure)
Strap Stretch
Bridges x3
Straddle/Split Stretch
Foam Roll Glutes, Hammys, Quads, Lats
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