FitCity CrossFit – CrossFit
*Friday Night Lights begins this Friday!!!! Arrival begins for all athletes at 6:15.
Warm-up
(No Measure)
200m Run
AMRAP 5
10 Band Pull Aparts
10 Band Pull Downs
10 Ring Rows/Hanging Knee Raises
10 Good Mornings (Barbell)
Squat & Shoulder Prep
Weightlifting
Max Rep Strict Pull ups
Max Rep Kipping Pull ups
Must stay on the bar to failure.
50m Walking Lunges
x3
NOT FOR TIME
Rx+ Begin with Max Rep Strict Chest to Bar
Gymnastics
Strict Chest to Bar Pull Ups
Strict Pull Ups
Mobility
(No Measure)
Shoulder Recovery with Bands
Strap Stretch
Foam Roll Legs, Lats & Upper Back/Shoulders