FitCity CrossFit – CrossFit
*Friday Night Lights 6:15pm for week 3!!
Warm-up
Warm-up (No Measure)
2 min Row
2 min Tabata style
Push Ups
Tuck Jumps
Squat & Shoulder Prep plus Keg Drills
Skill
Behind The Neck Jerk (2-2-2-2)
*Work up to heavy double.
Metcon
Metcon (AMRAP – Reps)
EMOM 10
5 Push Jerks (135/95)
Remaining time up to :50 for double unders. Score= dubs
Extra Credit
Warm-up (No Measure)
15 VUps
20 Bicycles
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch plus Shoulders
LAX Shoulders on wall
Cobra/Childs Pose
Foam Roll Upper Back as needed