FitCity CrossFit – CrossFit
*Sign up for 28 Day Detox starts this Friday: https://fitcitycrossfit.com/nutrition-challenge/
**Fight Gone Bad this Saturday at 9am!!
Warm-up
Warm-up (No Measure)
200m Run
:30 of each:
Wallballs
Sits Ups
Superman
KB SDHP
x2
Squat & Shoulder Prep
Weightlifting
Power Clean (1×1)
*Spend 20 minutes to find 1RM.
Metcon
Metcon (No Measure)
EMOM 14
Even- 3 Power Cleans @ 70% 1RM
Odd- 40 Double Unders
Extra Credit
Warm-up (No Measure)
a) BB Bent Over Row x12-15
b) BB Trap Shrugs x15
c) DB Rear Delt Raises x10-12
x2
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps & Lats
Foam Roll Upper Back & Legs as needed