01262017

FitCity CrossFit – CrossFit

*Crossfit Open & Inreamurals coming soon!!!

Warm-up

Warm-up (No Measure)

2 min Row

AMRAP 2

10 OHS PVC/Barbell

10 Heavy Russian KB Swings

Squat & Shoulder Prep plus 5 Single Leg Glute Bridge

Weightlifting

Pause Back Squats (1×3)

*Work up to heavy set of 3. Should not be maximal today.

Metcon

Metcon (Time)

15 Hang Snatch (85/55)

15 Toes to Bar

x3

Rx+ (115/75)

*Time Cap 8 min.

Extra Credit

Warm-up (No Measure)

50 Banded Hip Flexor Pulls

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Hip Flexors, Glutes, Upper Back

Roll Psoas with soft ball

Keg Drill