02092017

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