FitCity CrossFit – CrossFit
*Fight Gone Bad WOD this Saturday 9am!!! Be there!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Sumo DL
10 Back Squats
10 Good Mornings
10 Reverse Lunges
10 OHS
PVC/Barbell
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Review Sumo Deadlift
Weightlifting
Sumo Deadlift (3×4)
@ 50-60%
*Complete a set every 60-90 seconds. Reset on each rep.
Warm-up (No Measure)
Seated Box Jumps
3×4
Metcon
Metcon (Time)
21-15-9
Sumo Deadlift (185/115)
Box Jumps (24/20)
*8 min time cap.
Mobility
Warm-up (No Measure)
Strap stretch
Foam roll all areas of the glutes & hammys
Seated toe touches