04282015

FitCity CrossFit – CrossFit

Warm-up

(No Measure)

300m Row

20 Secs of each:

KB SDHP

Squats

Good Mornings

x3

Squat & Shoulder Prep

Skill

Split Jerk (2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Power Cleans (95/65)

7 Front Squats

9 Push Jerks

Rx+ (115/75)

Mobility

(No Measure)

Strap Stretch

LAX Shoulders

Shoulder Wall Complex

Foam Roll Legs