12282017

FitCity CrossFit – CrossFit

*Run Club begins next week! Sign up now to get started with the next 6 week session right after the New Year. Register here: http://fitcitycrossfit.wodify.com/…/PurchaseByKeyEntry.aspx…

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Goat Bag Swings (controlled)

10 Single Arm KB Thruster

10 Superman

2 Around the World

Squat & Shoulder Prep

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
*compare to 3/17/17

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Crossfit Games Open 16.4 FitCity Scaled (AMRAP – Reps)

AMRAP 13

55 Deadlifts (65/45)

55 Wallballs 8 ft/7 ft (14/10)

55 Calorie Row

55 Push Ups

Mobility

Warm-up (No Measure)

Strap Stretch

Couch Stretch

LAX Glutes & Hammys on box

Foam Roll as needed