FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

:30 of each:

Wallballs

Sits Ups

Superman

KB SDHP

x2

Squat & Shoulder Prep

Weightlifting

Power Clean (1×1)

*Spend 20 minutes to find 1RM.

Metcon

Metcon (No Measure)

EMOM 14

Even- 3 Power Cleans @ 70% 1RM

Odd- 40 Double Unders

Extra Credit

Warm-up (No Measure)

a) BB Bent Over Row x12-15

b) BB Trap Shrugs x15

c) DB Rear Delt Raises x10-12

x2

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps & Lats

Foam Roll Upper Back & Legs as needed

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