09072017

FitCity CrossFit – CrossFit

*Want to make your weaknesses your strength? Grab a coach and ask “how can I set up a one on one session with you to work on my (this is where you state your weakness!)”

Warm-up

Warm-up (No Measure)

2 min Row

AMRAP 2

10 PVC/BB Push Press

10 Squats

Squat & Shoulder Prep

Weightlifting

Push Press (4×2)

*Compare to 7/20/17 to see if you can do your heaviest weight for 2 or more sets!

Gymnastics

Pull-Ups AMRAP 5

As many pull ups as possible in 5 minutes. Any method permitted.

Wallballs AMRAP 5

As many wallballs as possible in 5 minutes. Rx must be below parallel and hit target every rep.

Extra Credit

Warm-up (No Measure)

a) Floor Wipers x12-15

b) Bent Over Supinated Rows x6

c) DB Incline Bench Press x10-12

X2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Overhead Shoulder Distraction

Shoulder Wall Stretch

Camel Stretch