FitCity CrossFit – CrossFit
Happy belated bday Sana!!
*Nutrition 101 this coming Monday, Aug 17, 7:30pm at the gym.
Warm-up
(No Measure)
200m Run/Jog
Chris W. making easy work of wall climbs!
AMRAP 5
10 Lateral Lunges
10 PVC Pass Throughs
10 Knees to Elbow
10 Ring Rows
Squat & SHoulder Prep
Skill
(No Measure)
Power Snatch
Weightlifting
If comfortable with power snatch as a skill, work up to a heavy single for the day. Then do 90-95% of today’s max. 3 sets of 1 power snatch.
Power Snatch (1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Power Snatch (95/65)
5 Strict Pull Ups
5 Burpees
Rx+ (75/115)
Mobility
(No Measure)
Strap Stretch
T-Spine Swipes x5 each side
Foam Roll Lats & Glutes
Bridges x3
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