08152017

FitCity CrossFit – CrossFit

*FitCity Kids resumes today!! 4:30pm every Tuesday and Thursday! Bring your kids to try it out! Arrive 5-10 minutes early if it is their first time.
*BRING A BUDDY WOD this Saturday morning!! 8:50am arrival time for newbies, class begins at 9am!

Warm-up

Warm-up (No Measure)

200m Run

10 Pass Throughs/Round Ups

5 Scorpions

10 KB SDHP

5 Burpees

x2

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Wall Walks

Metcon

Metcon (Time)

For time

12 Squat Cleans (95/65)

12 Burpees

12 Hang Squat Cleans (95/65)

12 Burpees

12 Power Cleans (95/65)

12 Burpees

12 Hang Cleans (95/65)

12 Burpees

Rx+ (135/95)

*Time cap 12 minutes

Extra Credit

Warm-up (No Measure)

a) 200m Sled Pull Powerwalk

*Empty for all athletes. Goal is keep heels down on the ground.

b) Scap Pull Ups x5-10

c) Band Pull Aparts x30

x1

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps, Lats, Glutes

Keg Drill