FitCity CrossFit – CrossFit
*ALL Friday evening classes are cancelled this week. The Open/Intramural fun starts this Friday Night!! Bring your friends and family to cheer you on as you tackle 17.1. Event starts at 6:30pm.
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 OHS
10 KB Swings
10 Vertical Jumps
Squat & Shoulder Prep
Weightlifting
Sumo Deadlift (1.1)
*Take 6-8 sets to get to heavy.
*Bring weight to ground each time. Not tap and go.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3
30 Double Unders
20 OHS (65/45) Unbroken
Rest 3 minutes
x2
Extra Credit
Warm-up (No Measure)
Banded Leg Curls x50 each leg
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes & Hammys
Keg Drill