02272017

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