11152017

FitCity CrossFit – CrossFit

*Bring A Buddy tonight at 6:30pm! Please have your guest arrive 5-10 minutes early!
*What is your “goat’? Know how you get better at your goat? Practice. Ask one of our coaches to set up a skill session for you. Personalized attention to the details of a movement make all the difference. Plus, practice makes BETTER!

Warm-up

Warm-up (No Measure)

2 min Row

AMRAP 2

4 Handstand Kick Ups

8 Lateral Lunges

Remaining time Primal Pass Throughs

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Split Jerks

Metcon

Metcon (AMRAP – Reps)

EMOM 20

Even- 3 Split Jerks (from rack)

Odd- :40 of Goat Work 1 & 2 (alternate)

Extra Credit

Warm-up (No Measure)

Crossover Shoulder Recovery Bands

Mobility

Warm-up (No Measure)

Strap Stretch

Overhead Shoulder Distraction

Shoulder Wall Stretch

Cobra/Childs Pose

Metcon

Metcon (No Measure)

With a partner, one minute at each station

Wallballs- Squat hold

Pull Ups/Ring Rows- Chin up hold

DB Push Press- Overhead hold

Vups/Sit Ups- Plank hold

Rest 1 minute

Repeat