FitCity CrossFit – CrossFit

*Parent’s Night Out event this Saturday! Spots are limited so sign your child up today for this super fun event and give yourself the “night off”!

Warm-up

Warm-up (No Measure)

2 min Air Bike or Row

AMRAP 4

8 Pass Throughs/Round Ups

8 PVC/BB Clean & Jerk

8 Front Squats

8 Scap Pull Ups

Squat & Shoulder Prep

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Extra Credit

Warm-up (No Measure)

a)Strict Pull ups x 5-10

b) Lsit hold- accumulate 45-60 seconds

x2

Rx+ Chest to bar/Strict Ring Muscle Ups

Mobility

Warm-up (No Measure)

Strap Stretch

Bridges x3

Toes Touches

LAX Shoulders, Lats & Glutes

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