06062017

FitCity CrossFit – CrossFit

*Summer days are here so be sure you are drinking at least HALF of your body weight in ounces.

Warm-up

Warm-up (No Measure)

Air Dyne or Row for 2 minutes.

then

1 Around the World

10m Bear Crawl

10m Spiderman Crawl

10m Crab Crawl

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

EMOM 8

Even-1 Heavy Power Clean

*85-95% of 1RM. Use sound mats.

Odd- Strict Straight Leg Toes to Bar
*No kick up and no kip. Stop at 30 seconds.

Metcon

Metcon (Time)

10 Hang Cleans (135/95)

10 Burpees

8 Hang Cleans

10 Burpees

6 Hang Cleans

10 Burpees

4 Hang Cleans

10 Burpees

Rx+ (155/115)
*Time cap 9 minutes.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps

Cobra/Childs Pose

Foam Roll as needed