08222017

FitCity CrossFit – CrossFit

*Thank you to those who participated in Bring A Buddy this past Saturday! We had a blast!

Warm-up

Warm-up (No Measure)

200m Run

10 PVC OHS

5 Pass Throughs/Round Ups

5 TSpine Swipes

10 Tuck Jumps

10 Ring Rows

x2

Squat & Shoulder Prep

Weightlifting

Snatch Balance + 2 OHS (6×1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

20 Pull Ups

200m Run

20 Alternating DB Snatches (50/30)

250m Row

Extra Credit

Warm-up (No Measure)

a) DB Hammer Curls x10-12

b) Front Raises x10-12 (2 count at top)

c) Lateral Raises x10-12 (2 count at top)

d) Rear Delt Raises x10-12 (2 count at top)

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders, Lats & Delts

Foam Roll as needed