01302017

FitCity CrossFit – CrossFit

*Open & Intramural coming soon! Check out Coach Keith’s post for more details. https://fitcitycrossfit.com/fitcity-2017-intramural-open/

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10m Side Shuffle slow mo

20 Walking Lunges

10 Sumo Deadlifts with barbell

5 Burpees

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Clean Drills

Front squat x5

From ground plus shrug x5

Muscle clean x5

Power clean x5
*Looking for perfect form.

Weightlifting

Power Clean + Front Squat Complex (1×1)

*Work up to heavy set but form must be perfect or it doesn’t count.

Metcon

Breathe (AMRAP – Rounds and Reps)

AMRAP 12

10 Power Cleans (115/75)

10 Burpee Box Jumps (24/20)

Rx+ (135/95)
*Goal is to try to keep a consistent pace for the entire 12 minutes.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps, Glutes & Ankle tacking