FitCity CrossFit – CrossFit
*If you are registered at games.crossfit.com be sure to enter your score BEFORE 8pm tonight. Do not wait until the last minute as the system is often very slow.
Warm-up
Warm-up (No Measure)
200m Run
5 Front Squats
5 Muscle Cleans
5 Squat Cleans
5 Hanging Knee Raises
x3
Squat & Shoulder Prep plus Overhead Shoulder Distraction
Weightlifting
Seated Front Squat (1×1)
*Work up to heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
200m Run
8 Hang Cleans (95/65)
8 Wallballs (20/14)
Rx+ (135/95)
*Increase 1 Clean & 1 Wallball each round. Score= total reps. Run counts as one rep.
Mobility
Warm-up (No Measure)
Strap Stretch including shoulders
Foam Roll Quads, Glutes, Hammys, Lats
Bridges x3