FitCity CrossFit – CrossFit
*Friday Night Lights tomorrow 6:15pm! All athletes competing in the Open should take today as a recovery day. You may come into the gym for a warm up and stretch/foam roll
session.
Warm-up
Warm-up (No Measure)
200m Run
2 Rope Climb Pulls
10 Good Mornings
10 Single Leg RDLs
x3
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Rope Climbs
*Challenge: In 3 minutes, complete as many rope climbs or rope climb pulls as possible.
Metcon
Warm-up (No Measure)
With a partner
100m Sled Push
100m Farmers Carry
x10
*One athlete completes full round at a time.
Mobility
Warm-up (No Measure)
Spend 10 minutes doing the following:
Strap Stretch
Foam Roll Glutes, Hammys, Quads, Upper Back & Lats