FitCity CrossFit – CrossFit

*Friday Night Lights 6:15pm for week 3!!

Warm-up

Warm-up (No Measure)

2 min Row

2 min Tabata style

Push Ups

Tuck Jumps

Squat & Shoulder Prep plus Keg Drills

Skill

Behind The Neck Jerk (2-2-2-2)

*Work up to heavy double.

Metcon

Metcon (AMRAP – Reps)

EMOM 10

5 Push Jerks (135/95)
Remaining time up to :50 for double unders. Score= dubs

Extra Credit

Warm-up (No Measure)

15 VUps

20 Bicycles

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch plus Shoulders

LAX Shoulders on wall

Cobra/Childs Pose

Foam Roll Upper Back as needed

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