09262017

FitCity CrossFit – CrossFit

*3/4 length sleeve FitCity shirts coming soon!!

Warm-up

Warm-up (No Measure)

400m Run

Burgener Warm Up

Squat & Shoulder Prep

Weightlifting

Power Snatch (1×2)

*Spend 15 minutes working on technique. If form feels/looks good, work up to a heavy double.

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Crossfit Open 11.1 & 14.1 FCCF Scaled (AMRAP – Rounds and Reps)

AMRAP 10

90 Single Jumprope

15 Power Snatches (55/35)

Extra Credit

Warm-up (No Measure)

a) 20m Slider

b) Side Bends x15 each side

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Keg Drill

LAX shoulders on floor