03032017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 DB Walking Lunges (light weight)

10 Hanging Knee Raises

10 Jump Rope

x2

Squat & Shoulder Prep

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 FitCity Scaled (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 ring rows

8 power cleans

Etc., alternating between hanging knee-raises and ring rows every 2 rounds.

Men use 20-lb. dumbbells

Women use 10-lb. dumbbells

Mobility

Warm-up (No Measure)

Strap Stretches