01022018

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