FitCity CrossFit – CrossFit
*By popular demand, Running Club is back and begins this week! Let your coach know you are in!
Warm-up
Warm-up (No Measure)
15min
200m Run
PVC/Barbell
5 Good Mornings
5 Squat Clean Thrusters
5 SDHP
x3
Squat & Shoulder Prep
Weightlifting
Wide Stance Box Squats (1×3)
20 min
*20 minutes to work up to a heavy 3-5.
*Take 7-8 sets to get to heaviest set.
*Goal is to sit completely on box and explode up.
Metcon
Elvis (Time)
For time
30 Squat Cleans (155/105)
Rx+ (185/125)
Extra Credit
Warm-up (No Measure)
50 Banded Leg Curls each leg
Mobility
Warm-up (No Measure)
Strap Stretch
Pigeon on a Box
LAX Shoulders & Glutes
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