02082017

FitCity CrossFit – CrossFit

*Last day to order 2017 CrossFit Open FitCity shirt/tank!!!!

Warm-up

Warm-up (No Measure)

200m Row

6/3 Wide/Tricep/Plyo Push Ups

5 Primal Pass Throughs

10 Squat Blast Offs

x3

Squat & Shoulder Prep

Weightlifting

Bench Press (9×3)

*For speed. Weight should be at 50-60% of 1RM. Change grip every 3 sets. Close, medium then wide grip. Take 3 sets to warm up the various grips.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Double Unders

15 Hang Power Snatch (75/55)

Extra Credit

Warm-up (No Measure)

Single Arm DB Row

3×15 each arm.

*Rest 30 sec between sets.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders, Pecs, Delts & Feet

Foal Roll as needed

Bridges x3