02272015

FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY TO LEIGHANN!!!
*Friday Night LIghts tonight at 6:30…come support team FitCity and bring a dish to share!

Warm-up

(No Measure)

200m Run

3-5 min Simon Says

Squat & Shoulder Prep

Bergener Warm Up

*Build up to a heavy clean and jerk.

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Metcon

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

Metcon

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Mobility

(No Measure)

Strap Stretch

Foam Roll Upper Back, Hammys, Glutes

LAX Shoulders

Shoulder Wall Complex