01042017

FitCity CrossFit – CrossFit

**Join the FitCity Run Club this Sunday for a 5k fundraiser in Channelside!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

5 Bent Over Rows

5 Shoulder Press

5 Push Press

5 Barbell Curls

10 Box Step Ups

10 Band Push Downs

10 Band Pull Aparts

Squat & Shoulder Prep plus Wall Angels x10

Weightlifting

Push Press (1×1)

*Work up to heavy 1 RM.

Metcon

Metcon (Time)

Every 5 minutes for 4 rounds:

200m Run

12 Hang Cleans (95/65)

200m Run

12 Shoulder to Overhead (95/65)

Rx+ (115/75)
*score= slowest split

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps, Shoulders

Overhead Shoulder Distractions

Foam Roll Legs