FitCity CrossFit – CrossFit
Running Club Session Two is under way!! Talk to your coach about signing up!
Warm-up
200m Run
AMRAP 5
10 Good Mornings PVC/Barbell
10 Vertical Jumps
10 Lunge Twists
Squat & Shoulder Prep
Weightlifting
Sumo Deadlift (4×4)
SEATED BOX JUMPS X4 IMMEDIATELY FOLLOWING EACH SET OF SUMO DEADLIFT
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
4 Deadlifts (95/65)
3 Front Squats (95/65)
2 Shoulder to Overhead (95/65)
1 Burpees
Rx+ (135/95)
*Weight should be fast and easy to move.
Warm-up
Strap Stretch
Foam Roll Glutes & Upper Back
Couch Stretch
Camel Stretch