02162017

FitCity CrossFit – CrossFit

*Partner WOD fun at 9am this & every Saturday!
*HAPPY BIRTHDAY WILL!

Warm-up

Warm-up (No Measure)

2 min Row

10 Manmakers

Squat & Shoulder Prep

Weightlifting

Wide Stance Box Squats (5×3)

*Every 60 seconds. Add 10# from last week if you were fast on all sets.

*5 Seated box jumps after every set.Try to go higher than last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock ascending reps:

0-5:00

2 Power Cleans(155/105)

2 Lateral Bar Over Burpees

4 PC

4 Lateral Bar Over Burpees…

Rx+ (185/125)

Rest 3 minutes

8:00-13:00

Start over and see if you can go as far as you did in the first 5 min.

Mobility

Warm-up (No Measure)

Strap Stretch

Bridges x3

Frog Stretch

Split/Straddle Practice