09052017

FitCity CrossFit – CrossFit

HAPPY BIRTHDAY CHANDREE!
*Running Club coming soon! Are you in?! Just tell your coach those two words and you will not regret it…”I’m in!”

Warm-up

Warm-up (No Measure)

200m Run

10 Vertical Jumps

10 Jumping Jacks

x2

Burgener Warm Up

Squat & Shoulder Prep

Weightlifting

Hang Squat Snatch (3×1)

Work up to a heavy single

Metcon

Metcon (Time)

For time

4 Hang Squat Snatch (70% of 1 RM)

8 Burpee Box Jumps (24/20)

Rest 90 seconds

x5

Extra Credit

Warm-up (No Measure)

a) Slider x 20m

b) Penguinos x 50 each

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Keg Drill

Foam Roll Upper Back, Lats, Glutes