FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
10 DB Walking Lunges (light weight)
10 Hanging Knee Raises
10 Jump Rope
x2
Squat & Shoulder Prep
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 FitCity Scaled (AMRAP – Reps)
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 ring rows
8 power cleans
Etc., alternating between hanging knee-raises and ring rows every 2 rounds.
Men use 20-lb. dumbbells
Women use 10-lb. dumbbells
Mobility
Warm-up (No Measure)
Strap Stretches