04062017

FitCity CrossFit – CrossFit

*Murph prep began last week! Be sure to mark you calendars to spend Memorial Day morning with your FitCity family to tackle the famous “Murph” hero wod. If you haven’t participated yet, ask around. You don’t want to miss this special day.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Box Step Ups

PVC/Barbell

10 Front Squat

10 Push Jerk

Squat & Shoulder Prep

Weightlifting

Push Press (3×5)

*Keep your belly tight!

Metcon

Macho Man (AMRAP – Rounds and Reps)

EMOM as long as possible

3 Power Cleans (155/105)

3 Front Squats

3 Jerks

Rx+ (185/125)
*Score= minutes completed. Time cap 11 minutes.

Extra Credit

Warm-up (No Measure)

50 Tricep Pull Downs

15 Bent Over Rear Delt Raises
*Delt raises with 2 count hold at the top. Squeeze shoulders.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders, Lats, Traps