01192017

FitCity CrossFit – CrossFit

Running Club Session Two is under way!! Talk to your coach about signing up!

Warm-up

200m Run

AMRAP 5

10 Good Mornings PVC/Barbell

10 Vertical Jumps

10 Lunge Twists

Squat & Shoulder Prep

Weightlifting

Sumo Deadlift (4×4)

SEATED BOX JUMPS X4 IMMEDIATELY FOLLOWING EACH SET OF SUMO DEADLIFT

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

4 Deadlifts (95/65)

3 Front Squats (95/65)

2 Shoulder to Overhead (95/65)

1 Burpees

Rx+ (135/95)

*Weight should be fast and easy to move.

Warm-up

Strap Stretch

Foam Roll Glutes & Upper Back

Couch Stretch

Camel Stretch