FitCity CrossFit – CrossFit
*Murph prep began last week! Be sure to mark you calendars to spend Memorial Day morning with your FitCity family to tackle the famous “Murph” hero wod. If you haven’t participated yet, ask around. You don’t want to miss this special day.
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Box Step Ups
PVC/Barbell
10 Front Squat
10 Push Jerk
Squat & Shoulder Prep
Weightlifting
Push Press (3×5)
*Keep your belly tight!
Metcon
Macho Man (AMRAP – Rounds and Reps)
EMOM as long as possible
3 Power Cleans (155/105)
3 Front Squats
3 Jerks
Rx+ (185/125)
*Score= minutes completed. Time cap 11 minutes.
Extra Credit
Warm-up (No Measure)
50 Tricep Pull Downs
15 Bent Over Rear Delt Raises
*Delt raises with 2 count hold at the top. Squeeze shoulders.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders, Lats, Traps