10192017

FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

:30 of the following:

Slamballs

Crawlers (no push up)

Lateral Lunges/Reverse Lunges

x3

Squat & Shoulder Prep

Weightlifting

Shoulder Press (1 x Max)

3 @ 55%

3@ 60%

3 @ 65%

3 @ 70%

Max reps @ 75%

Metcon

Metcon (AMRAP – Reps)

On the minute, teams of 3:

20 Sit Ups

12 Push Press (50% of 1 RM)

Max Cal Air Bike

x4 Rounds

Extra Credit

Warm-up (No Measure)

a) Plank (elbows) x 60sec

b) Side Plank x30-45sec

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Overhead Shoulder Distractions

LAX Shoulders, Glutes

Foam roll as needed