02202017

FitCity CrossFit – CrossFit

*ALL Friday evening classes are cancelled this week. The Open/Intramural fun starts this Friday Night!! Bring your friends and family to cheer you on as you tackle 17.1. Event starts at 6:30pm.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 OHS

10 KB Swings

10 Vertical Jumps

Squat & Shoulder Prep

Weightlifting

Sumo Deadlift (1.1)

*Take 6-8 sets to get to heavy.

*Bring weight to ground each time. Not tap and go.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

30 Double Unders

20 OHS (65/45) Unbroken

Rest 3 minutes

x2

Extra Credit

Warm-up (No Measure)

Banded Leg Curls x50 each leg

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes & Hammys

Keg Drill