FitCity CrossFit – CrossFit

*Wear your Valentine’s Day colors tomorrow!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 KB Swings Overhead

10 Push Press PVC/Barbell

10 Good Mornings PVC/Barbell

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Push Jerk

Weightlifting

Push Jerk (2-2-2-2)

*Take 3-4 sets to warm up. Then work up to heavy set of 2.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*Goal is under 10 minutes.

Mobility

Warm-up (No Measure)

Strap Stretch including Shoulders

Foam Roll Glutes, Upper Back & Hammys

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