FitCity CrossFit – CrossFit
*Friday Night Lights week 2 and Parents Night Out Saturday night were a huge success!! What a fun FitCity filled weekend!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Back Squats PVC/Barbell
5 Squat Clean Thrusters PVC/Barbell
10 Kips
Squat & Shoulder Prep
Weightlifting
1 1/4 Back Squats (5-5-5-5)
*Work up to heavy set of 5 with a total of 7-8 sets including warm up.
Metcon
Metcon (Time)
50 Thrusters for time (95/65)
*EMOM 5/3 Pull ups. Rx+ Strict Pull ups. WOD begins with pull ups. Time cap 8 min.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Hammys, Glutes, Quads
Couch Stretch
Overhead Shoulder Distraction