02152017

FitCity CrossFit – CrossFit

*Friday Night Lights begins next Friday 2/24 at 6:30pm!! Be there!

Warm-up

Warm-up (No Measure)

200m Run

Tabata Style

Push Up Complex (Reg/Wide/Diamond)

Squats (Goblet optional)

Squat & Shoulder Prep

Weightlifting

Bench Press (9×3)

*55-65% of 1 RM. Rest 30 sec between sets. Change grip every 3 sets (close/reg/wide). Take 3 sets to warm up. Set clock for 10 minutes. Then set clock for 5 minutes for athletes to warm up and set up front squat bar.

Metcon

Metcon (Time)

6 Burpees

8 Toes to Bar

10 Front Squat (135/95)

x5

Extra Credit

Warm-up (No Measure)

Single Arm DB Rows x12 each arm

Vups x 10

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders & Upper Back

Couch Stretch