03062017

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