FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 min easy row or air dyne
5-10 Tuck Jumps
5-10 Front Squats
5-10 Push Press
*Increasing weight on each set.
x3
Squat & Shoulder Prep
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
Crossfit Games Open 17.5 FCCF Scaled (Time)
10 rounds for time of:
9 thrusters, 45/25 lb.
35 single-unders
Mobility
Warm-up (No Measure)
Strap Stretch