07252017

FitCity CrossFit – CrossFit

*Stay hydrated!! Be sure to drink at least half of your body weight in ounces. Dehydration can be very serious.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Ring Rows

5 Front Squats

5 BB Clean & Jerks

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Rope Climbs

Clean & Jerk

Metcon

Metcon (Time)

For time

5 Rope Climbs

10 Clean & Jerks (95/65)

4 Rope Climbs

8 Clean & Jerks (115/75)

3 Rope Climbs

6 Clean & Jerks (135/95)

2 Rope CLimb

4 Clean & Jerks (155/105)

1 Rope Climb

2 Clean & Jerks (165/115)

Extra Credit

Warm-up (No Measure)

Armadillo Partner Sit ups x30 sec

Side Plank Hip Touches x10 each side

Banded Pull Aparts x30

Banded Pull Downs x30

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Shoulder Wall Stretch

LAX Lats, Traps, Glutes

Foam Roll Upper Back