07182017

FitCity CrossFit – CrossFit

*Third annual FCCF kayak trip this Saturday!!! Gym will be closed for 9am class.

Warm-up

Warm-up (No Measure)

2 Min Row or Air Dyne

Then With PVC or Barbell

5 Dip Shrugs

5 Muscle Snatches

5 OHS

5 High Hang Squat Snatch

x2

Squat & Shoulder Prep

Weightlifting

Hang Squat Snatch Complex (1×1)

1 Low Hang (Knees)

1 Mid Hang (Mid Thigh)

1 High Hang (Hip Crease)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Extra Credit

Warm-up (No Measure)

1) Rear Delt Raises x10 (hold for 2 ct at top)

2) Lateral Hold x45-60 sec

3) Front Raise x10 (2 ct hold at top)

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

OH Shoulder Distraction

Foam Roll as needed