FitCity CrossFit – CrossFit
*CrossFit 101 Pop Up Course this Saturday. There are 2 spots left if you want to gift a friend, family member, co-worker with the gift of jumpstarting their fitness goals for the new year! Only $39!!!
http://fitcitycrossfit.wodify.com/…/PurchaseByKeyEntry.aspx…
Warm-up
Warm-up (No Measure)
2 min Row or Air Bike
then
5 PVC/BB Push Press
5 Star Jumps
10 Double Unders
x3
Squat & Shoulder Prep
Weightlifting
Push Jerk (5×2)
*Rest at least 90 seconds between sets.
Metcon
Metcon (Time)
800m Run
21 Shoulder to Overhead (95/65)
600m Run
15 S2O (95/65)
400m Run
9 S2O (95/65)
Rx+ (115/75)
Extra Credit
Warm-up (No Measure)
a) Strict Pull Ups x 5-10
b) Strict Scap Pull Ups x5-10
c) Pull Up Negatives x5-10
*Break up sets as needed.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX shoulders on floor or wall
Overhead shoulder distractions with band