09262016

FitCity CrossFit – CrossFit

*Congrats to our New You Challenge ladies for their focus and hard work over the last six weeks! Keep up the great work!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Back Squats PVC/Barbell

10 Hang Snatch Dip Shrug PVC/Barbell

10 Squat Snatch PVC/Barbell

10 Superman

Squat & Shoulder Prep

Weightlifting

Back Squat (4×10)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

Power Snatch + Hang Snatch + Squat Snatch= 1

25 Double Unders
*Increase 1 rep of the snatch complex each round

*Weight will be 50-60% of 1RM squat snatch

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Quads, Glutes & Upper Back

Overhead Shoulder Distraction

Bridges x3