FitCity CrossFit – CrossFit
*Running Club, keep up the great work!!
Warm-up
Warm-up (No Measure)
200m Run
With a barbell:
8 Deadlifts
8 Front Squats
8 Good Mornings
8 Reverse Lunges (bar on back)
8 Muscle Cleans
x2
Squat & Shoulder Prep
Weightlifting
Deadlift (5-5-5-5-5)
*Tap and go. Work up to a moderately heavy, not maximal, set of 5.
Metcon
Cornerback (Time)
21-15-9
Deadlift (135/95)
Hang Power Cleans (135/95)
Front Squat (135/95)
Rx+ (155/105)
*Time cap 9 min.Goal is for this to be a sprint. Weight should be challenging.
Extra Credit
Warm-up (No Measure)
Weighted SIt Ups or VUps x 12-15
Rest 90sec
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
Foam Roll as needed
Bridges x3