FitCity CrossFit – CrossFit
*Grinder this Saturday! Ask your coach for more details.
Warm-up
Warm-up (No Measure)
200m Run
Bergener Warm Up PVC/Barbell
Squat & Shoulder Prep
Weightlifting
Hang Power Snatch (6×3)
*Rest 90 sec between sets. Work up to heavy weight and stay for all 6 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
:40/:20
a) Wallballs (20/14)
b) Box Jumps with step down (24/20)
c) Ballslams (20/15)
d) Mountain Climbers (2 ct)
x4
*Score equals total reps. Rx mountain climbers must touch knee to arm.
Extra Credit
Warm-up (No Measure)
50-75 Band Pull Aparts
Skull Crushers
2×12-15 Rest 60sec
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Quads, Glutes, Upper Back
Bridges x3