FitCity CrossFit – CrossFit
*FNL tonight 6:15!!
**REMINDER ALL EVENING CLASSES ARE CANCELLED!!
***Please park behind the building or in the parking lot next to the building on the Publix side!
Warm-up
(No Measure)
200m Run
AMRAP 5
10 Leg Kicks/ Hip Circles
10 Pass Throughs
10 OHS PVC/Barbell
Squat & Shoulder Prep
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Crossfit Games Open 16.1 FitCity Scaled (AMRAP – Reps)
AMRAP 20
25 Ft Walking Lunge
8 Burpees (
25 Ft Walking Lunge
8 Ring Rows
CrossFit Games Open 16.1 Teens (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Mobility
(No Measure)
Strap Stretch
LAX Glutes & Shoulders
Foam Roll as needed
Shoulder Recovery on Bands