FitCity CrossFit – CrossFit
*Partner WOD fun at 9am this & every Saturday!
*HAPPY BIRTHDAY WILL!
Warm-up
Warm-up (No Measure)
2 min Row
10 Manmakers
Squat & Shoulder Prep
Weightlifting
Wide Stance Box Squats (5×3)
*Every 60 seconds. Add 10# from last week if you were fast on all sets.
*5 Seated box jumps after every set.Try to go higher than last week.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a running clock ascending reps:
0-5:00
2 Power Cleans(155/105)
2 Lateral Bar Over Burpees
4 PC
4 Lateral Bar Over Burpees…
Rx+ (185/125)
Rest 3 minutes
8:00-13:00
Start over and see if you can go as far as you did in the first 5 min.
Mobility
Warm-up (No Measure)
Strap Stretch
Bridges x3
Frog Stretch
Split/Straddle Practice