01052017

FitCity CrossFit – CrossFit

*Fight Gone Bad WOD this Saturday 9am!!! Be there!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Sumo DL

10 Back Squats

10 Good Mornings

10 Reverse Lunges

10 OHS

PVC/Barbell

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Review Sumo Deadlift

Weightlifting

Sumo Deadlift (3×4)

@ 50-60%

*Complete a set every 60-90 seconds. Reset on each rep.

Warm-up (No Measure)

Seated Box Jumps

3×4

Metcon

Metcon (Time)

21-15-9

Sumo Deadlift (185/115)

Box Jumps (24/20)
*8 min time cap.

Mobility

Warm-up (No Measure)

Strap stretch

Foam roll all areas of the glutes & hammys

Seated toe touches