FitCity CrossFit – CrossFit
Warm-up
(No Measure)
200m Run
30 sec on, 30 sec off
Step Ups
Russian KB Swings
Squat & Shoulder Prep plus Keg Drill
Skill
(No Measure)
Spend 10 minutes practicing double or triple unders.
Weightlifting
Spend 10 minutes working up to a heavy single (of the complex) for five sets.
3 Position snatch
High hang, knee, floor
Weightlifting
(No Measure)
EMOM 6
70% of above weight. 1 snatch complex every minute on the minute. Then finish remaining time, up to 50 seconds with double unders.
Mobility
(No Measure)
Strap Stretch
Keg Drill
LAX Feet, Shoulders & Traps