01112018

FitCity CrossFit – CrossFit

*Sign up for 28 Day Detox starts this Friday: https://fitcitycrossfit.com/nutrition-challenge/
**Fight Gone Bad this Saturday at 9am!!

Warm-up

Warm-up (No Measure)

200m Run

10 Push Ups

10 Squats

5 Vertical Jumps

5 Kips

x2

Squat & Shoulder Prep

Weightlifting

Bench Press (1×1)

*Take 20 minutes to find your 1RM for the day.

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
*compare to 6/6/16

Extra Credit

Warm-up (No Measure)

a) Bicep Curls x 8-10 + Chin Ups x5-10

b) Tricep Kickbacks x10-12 + Banded Pull Downs x15

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Pecs, Delts, Lats, Traps