FitCity CrossFit – CrossFit
*Welcome Coach Junior to the FitCity family!!
Warm-up
Warm-up (No Measure)
200m Run
With a barbell:
5 Front Squat
5 Dip-Shrug
5 Muscle Clean from hip
5 Hang Power Clean
5 Push Jerks
10 Good Mornings
x2
Squat & Shoulder Prep
Skill
Squat Clean and Jerk (2-2-2-2-2-2-2-2)
Metcon
Crossfit Games Open 11.3 FitCity Scaled (AMRAP – Rounds and Reps)
AMRAP 5
Squat Clean (75/45)
Jerk
Crossfit Games Open 11.3 Scaled (AMRAP – Rounds and Reps)
AMRAP 5
Squat Clean ( 125/85)
Jerk
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
*Compare to 2/22/16
Extra Credit
Warm-up (No Measure)
Single Leg RDLs
3×8-10
*Rest 90sec between sets.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps, Shoulders & Glutes
Foam Roll as needed