FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
250m Row and 200m Run
Pull up/Muscle up Clinic with Coach Katie was a huge success!
Tabata Style
Jumprope (Singles)
Static Samson Stretch (Alternate Legs each round)
Squat & Shoulder Prep
Skill
Split Jerk (1×1)
Spend 10 minutes working on technique. If movement feels good, work up to a heavy single for the day. These lifts are from the rack.
Weightlifting
2 PC, 1 Push Jerk, 2 Split Jerk (EMOM 10 )
2 Power Clean + 1 Push Jerk + 2 Split Jerk
EMOM 10
Metcon
Metcon (AMRAP – Reps)
Rest exactly one minute after completion of EMOM. Then take 2 minutes to find your max UNBROKEN double unders.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed
Couch Stretch
Wall Shoulder Stretch
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