FitCity CrossFit – CrossFit
*Happy New Year!
1/2 Run Club Session 1 Begins TODAY! Talk to your coach to sign up now!
1/12 Nutrition Challenge Mtg 7pm
1/12 Mobile Body Composition Testing 3:30-7:30pm
1/13 Annual Fight Gone Bad Event 9am
1/20 Muscle up/Pull Up Clinic with Coach Katie Flach
Warm-up
Warm-up (No Measure)
800m Run
Tabata Style- 2 min
PVC/BB Front Squats
KB Swings
Squat & Shoulder Prep
Weightlifting
Front Squat (2×5)
*Complete a total of 8 sets including weighted warm up sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
10 Wallballs (20/14)
5 Hang Cleans (95/65)
Rest 3 min
x3
Rx+ (135/95)
Extra Credit
Warm-up (No Measure)
a) Bird Dog x10 each side
b) Single Leg RDLs x10 each leg
c) Glute Bridges on plyo ball x10-15
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Couch Stretch
Bridges x3
Foam Roll as needed