FitCity CrossFit – CrossFit

*Grinder this Saturday!

Warm-up

Warm-up (No Measure)

2 min Double Under practice

AMRAP 2

10 Kips

10 Wide Grip Push Ups

10 Squats

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

a) DB Split Squats x8 each leg

b) Strict WIde Grip Pull ups x6-8

c) Hollow Rocks x 10-15

x3-4
*Rest 30sec between movements

Metcon

Metcon (Time)

Every 5 minutes:

400m Run

21 KB Swings (53/35)

12 Pull Ups

x4
*See Helen time from 12/26 & 10/05 for goal times. Goal is to maintain a higher level of intensity since a rest is now included. Rest time goal is 90sec to 2 minutes.

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

Couch Stretch

Shoulder Wall Stretch

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