FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 min Row

:20/:10 x4

OHS PVC/Barbell

K2E

Squat & Shoulder Prep + Burgener Warm Up

Skill

a): Snatch Balance (1×3)

b): Handstand Walk (10-20m)

x3

Metcon

Metcon (No Measure)

EMOM 10

Even- 5 Power Snatch @ 70-80% 1RM

Odd- 10/8 Cal Row

Rx+ (15/12 Cal Row)

Extra Credit

Warm-up (No Measure)

a) Hollow Rocks x:20

b) Side Plank HIp Touches x 15 each side

c) Bridges x2

d) Rear Delt Raises x12-15

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Keg Drill

Foam Roll Upper Back

Pigeon on a Box

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