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FitCity CrossFit – CrossFit

*Friday Night Lights begins this Friday!!!! Arrival begins for all athletes at 6:15.

Warm-up

(No Measure)

200m Run

AMRAP 5

10 Band Pull Aparts

10 Band Pull Downs

10 Ring Rows/Hanging Knee Raises

10 Good Mornings (Barbell)

Squat & Shoulder Prep

Weightlifting

Max Rep Strict Pull ups

Max Rep Kipping Pull ups

Must stay on the bar to failure.

50m Walking Lunges

x3

NOT FOR TIME

Rx+ Begin with Max Rep Strict Chest to Bar

Gymnastics

Strict Chest to Bar Pull Ups

Strict Pull Ups

Mobility

(No Measure)

Shoulder Recovery with Bands

Strap Stretch

Foam Roll Legs, Lats & Upper Back/Shoulders