FitCity CrossFit – CrossFit
*Grinder this Saturday!
Warm-up
Warm-up (No Measure)
2 min Double Under practice
AMRAP 2
10 Kips
10 Wide Grip Push Ups
10 Squats
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
a) DB Split Squats x8 each leg
b) Strict WIde Grip Pull ups x6-8
c) Hollow Rocks x 10-15
x3-4
*Rest 30sec between movements
Metcon
Metcon (Time)
Every 5 minutes:
400m Run
21 KB Swings (53/35)
12 Pull Ups
x4
*See Helen time from 12/26 & 10/05 for goal times. Goal is to maintain a higher level of intensity since a rest is now included. Rest time goal is 90sec to 2 minutes.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed
Couch Stretch
Shoulder Wall Stretch