12122017

FitCity CrossFit – CrossFit

*Looking for the perfect holiday gift for your family/friend? We are offering a gift certificate for our CrossFit 101 Pop Up Course, perfect for newbies or those who have been out of CF for a while, for only $39!! Two hour class, 3 workouts, BOOM! Get your gift certificate NOW as we are only offering 10 spots for this class.

Warm-up

Warm-up (No Measure)

200m Run

8 BB Hang Clean

8 BB Front Squat

8 Push Jerks

8 Push Ups

8 Lateral Lunges

x2

Squat & Shoulder Prep

Weightlifting

Clean Complex (*EMOM 6)

1 Hang clean

1 Power clean

1 Squat clean
*EMOM 6

*80% or less 1 RM power clean. Work technique with moderately heavy weight or drop down if form is not solid.

Metcon

Metcon (Time)

400m Run

10 Clean & Jerks (50% of 1RM)

x5

Extra Credit

Warm-up (No Measure)

a) 8-10 Scap Pull Ups

b) Plank hold x2 min (accumulate if needed)

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Bridges x3

Cobra/Childs Pose

LAX Traps & Lats