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