FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
200m Row
6/3 Wide/Tricep/Plyo Push Ups
5 Primal Pass Throughs
10 Squat Blast Offs
x3
Squat & Shoulder Prep
Weightlifting
Bench Press (9×3)
*For speed. Weight should be at 50-60% of 1RM. Change grip every 3 sets. Close, medium then wide grip. Take 3 sets to warm up the various grips.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 Double Unders
15 Hang Power Snatch (75/55)
Extra Credit
Warm-up (No Measure)
Single Arm DB Row
3×15 each arm.
*Rest 30 sec between sets.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders, Pecs, Delts & Feet
Foal Roll as needed
Bridges x3