01042018

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