10022017

FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY JANE!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Hanging Knee Raises (lat active)

10 PVC/Barbell Push Press

10 Wall Squats (wide stance)

Squat & Shoulder Prep

Weightlifting

Wide Stance Box Squats (8-8-8-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 2

17 Cal Row

Max Reps Jerks (135/95)

x2

AMRAP 2

17 Cal Air Dyne

Max Reps Jerks (135/95)

x2

AMRAP 2

200m Run

Max Reps Jerks (135/95)
*Must control weight from overhead or the rep does not count. No dropping weights.

Extra Credit

Warm-up (No Measure)

a) Weighted Glute Bridges x 10-12

b) Banded Leg Curls x30 (each leg)

c) Banded Slow Motion Side Steps x20m

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps, Lats, Glutes

Foam Roll Legs