02262016

FitCity CrossFit – CrossFit

*FNL tonight 6:15!!
**REMINDER ALL EVENING CLASSES ARE CANCELLED!!
***Please park behind the building or in the parking lot next to the building on the Publix side!

Warm-up

(No Measure)

200m Run

AMRAP 5

10 Leg Kicks/ Hip Circles

10 Pass Throughs

10 OHS PVC/Barbell

Squat & Shoulder Prep

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Crossfit Games Open 16.1 FitCity Scaled (AMRAP – Reps)

AMRAP 20

25 Ft Walking Lunge

8 Burpees (

25 Ft Walking Lunge

8 Ring Rows

CrossFit Games Open 16.1 Teens (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Mobility

(No Measure)

Strap Stretch

LAX Glutes & Shoulders

Foam Roll as needed

Shoulder Recovery on Bands