FitCity CrossFit – CrossFit
*Open & Intramural coming soon! Check out Coach Keith’s post for more details. https://fitcitycrossfit.com/fitcity-2017-intramural-open/
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10m Side Shuffle slow mo
20 Walking Lunges
10 Sumo Deadlifts with barbell
5 Burpees
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Clean Drills
Front squat x5
From ground plus shrug x5
Muscle clean x5
Power clean x5
*Looking for perfect form.
Weightlifting
Power Clean + Front Squat Complex (1×1)
*Work up to heavy set but form must be perfect or it doesn’t count.
Metcon
Breathe (AMRAP – Rounds and Reps)
AMRAP 12
10 Power Cleans (115/75)
10 Burpee Box Jumps (24/20)
Rx+ (135/95)
*Goal is to try to keep a consistent pace for the entire 12 minutes.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps, Glutes & Ankle tacking