05162016

FitCity CrossFit – CrossFit

*Happy birthday Cory P.!!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Back Squats PVC/Barbell

10 Double Unders

10 Ring Rows

Squat & Shoulder Prep plus Ankle Circles

Weightlifting

Back Squat (5×3)

Goal is to go heavier than last week. Find a heavy weight and stay with it for all five sets. Rest 2-3 minutes in between sets.

Metcon

Metcon (Time)

25 KB Deadlifts (53/35)

20 Wallballs (20/14)

15 Pull Ups

10 Burpee Box Jump Overs (24/20)

x3

Rx+

KB (70/53)

Chest to Bar PU

Box Jump Overs (30/24)

*12 min cut off

Mobility

Warm-up (No Measure)

Strap Stretch

Couch Stretch

LAX Glutes, Calves, Ankles