FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY ALINA AND SAIMA!!!
*Save the date…BEACH WOD 9/26!! More details to come!
Warm-up
(No Measure)
200m Run
AMRAP 5
10 Supermans
10 Hollow Rocks
10 Box Step Ups
10m Frankenstein Kicks
10m Spiderman Crawl
Squat & Shoulder Prep
Skill
(No Measure)
Rope Climbs
Challenge for athletes who can rope climb: how many times can you rope climbs 2 minutes?
Metcon
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
Metcon
Scaled Open 14.3 (AMRAP – Reps)
AMRAP 8
10 Deadlifts (95/65)
15 Box Jumps (24/20)
15 Deadlifts (135/95)
15 Box Jumps
20 Deadlifts (155/115)
15 Box Jumps
25 Deadlifts (185/135)
15 Box Jumps
30 Deadlifts (205/155)
15 Box Jumps
35 Deadlifts
15 Box Jumps
Mobility
(No Measure)
Strap Stretch
LAX Glutes including upper glutes
Foam Roll as needed