FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY TO LEIGHANN!!!
*Friday Night LIghts tonight at 6:30…come support team FitCity and bring a dish to share!
Warm-up
(No Measure)
200m Run
3-5 min Simon Says
Squat & Shoulder Prep
Bergener Warm Up
*Build up to a heavy clean and jerk.
Metcon
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Metcon
CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
Metcon
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
Mobility
(No Measure)
Strap Stretch
Foam Roll Upper Back, Hammys, Glutes
LAX Shoulders
Shoulder Wall Complex