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
10 Push Ups
10 Squats
5 Vertical Jumps
5 Kips
x2
Squat & Shoulder Prep
Weightlifting
Bench Press (1×1)
*Take 20 minutes to find your 1RM for the day.
Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
*compare to 6/6/16
Extra Credit
Warm-up (No Measure)
a) Bicep Curls x 8-10 + Chin Ups x5-10
b) Tricep Kickbacks x10-12 + Banded Pull Downs x15
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Pecs, Delts, Lats, Traps