12142017

FitCity CrossFit – CrossFit

*CrossFit 101 Pop Up Course gift certificates…buy your friend/family member the gift of the YEAR!

Warm-up

Warm-up (No Measure)

200m Run

Then

1 min Double Under practice

10 Push Ups

10 DB Thrusters

x3

Squat & Shoulder Prep

Weightlifting

Push Press (4×4)

*Absolutely NO bent knees on the drive portion of the press or you will be asked to go lighter to fix the form. We want you to get stronger!

Metcon

Metcon (Time)

100 Thrusters for time (45/35)

Rx+ (65/45)

Extra Credit

Warm-up (No Measure)

a) Split/Straddle practice for 5 minutes

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Quads & Upper Back