FitCity CrossFit – CrossFit
*Grinder this Saturday!
*If you haven’t yet, pick your team for the Intramural!!! 🙂 Huge thank you to our team captains!
Warm-up
Warm-up (No Measure)
200m Run
:20/:10
Ring Rows
SDHP Barbell
Jumping Squats
x3
Squat & Shoulder Prep
Weightlifting
Wide Stance Box Squats (8×3)
*50-60% of 1 RM every 60sec. Take 3 sets to warm up. Speed is the goal. No grinding of reps.
*Every 2 sets of squats, complete 5 reps of seated box jumps.
Metcon
Max Distance Row AMRAP 10 (Distance)
AMRAP 10
Max distance row
Extra Credit
Warm-up (No Measure)
Banded HIp Flexor Pulls x50 each side
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Quads, Upper Back
Straddle/Split Practice