01092017

FitCity CrossFit – CrossFit

*Congrats to our athletes who completed their first 5k run yesterday!!

Warm-up

Warm-up (No Measure)

200m Run

10 Front Squats PVC/Barbell

10m Spiderman Crawl

10m High Knees

10 Pass Throughs/Round Ups

Squat & Shoulder Prep plus Overhead Shoulder Distraction

Weightlifting

Front Squat (1 1/4 Front Squat)

*Work up to 3 RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 Deadlifts (155/105)

8 Burpee Box Jumps (24/20)

Rx+ (225/155)

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Quads

Keg Drill