FitCity CrossFit – CrossFit
*Friday Night Lights begins next Friday 2/24 at 6:30pm!! Be there!
Warm-up
Warm-up (No Measure)
200m Run
Tabata Style
Push Up Complex (Reg/Wide/Diamond)
Squats (Goblet optional)
Squat & Shoulder Prep
Weightlifting
Bench Press (9×3)
*55-65% of 1 RM. Rest 30 sec between sets. Change grip every 3 sets (close/reg/wide). Take 3 sets to warm up. Set clock for 10 minutes. Then set clock for 5 minutes for athletes to warm up and set up front squat bar.
Metcon
Metcon (Time)
6 Burpees
8 Toes to Bar
10 Front Squat (135/95)
x5
Extra Credit
Warm-up (No Measure)
Single Arm DB Rows x12 each arm
Vups x 10
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders & Upper Back
Couch Stretch