FitCity CrossFit – CrossFit

*Running Club, keep up the great work!!

Warm-up

Warm-up (No Measure)

200m Run

With a barbell:

8 Deadlifts

8 Front Squats

8 Good Mornings

8 Reverse Lunges (bar on back)

8 Muscle Cleans

x2

Squat & Shoulder Prep

Weightlifting

Deadlift (5-5-5-5-5)

*Tap and go. Work up to a moderately heavy, not maximal, set of 5.

Metcon

Cornerback (Time)

21-15-9

Deadlift (135/95)

Hang Power Cleans (135/95)

Front Squat (135/95)

Rx+ (155/105)
*Time cap 9 min.Goal is for this to be a sprint. Weight should be challenging.

Extra Credit

Warm-up (No Measure)

Weighted SIt Ups or VUps x 12-15

Rest 90sec

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Foam Roll as needed

Bridges x3

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