10062016

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 DB Thrusters

10 DB Push Jerks

10 DB Hang Squat Clean

10 Vertical Jumps

Squat & Shoulder Prep

Weightlifting

Push Press (3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Burpees

12 Thrusters (95/65)

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Squat Cleans

Rx+ (115/75)

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders, Pecs, Delts, Glutes

Straddle/Split Stretch