04112017

FitCity CrossFit – CrossFit

*This Saturday at 8am, Spring Into Nutrition Challenge meeting. Challenge begins the following Monday. Talk to your coach for details.

Warm-up

Warm-up (No Measure)

2 min Row

AMRAP 2

8 Squat Clean Thrusters PVC/Barbell

8 Ring Rows

Squat & Shoulder Prep

Weightlifting

Metcon (Weight)

EMOM 5

Clean Complex

Power, Squat Clean & Push Jerk 1.1

Metcon (No Measure)

a) Sled Push x 50m

b) Strict Muscle Ups x 5/3

c) Bottoms Up KB Carry

x3

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Trap, Lats, Glutes

Warm-up (No Measure)

Strap Stretch

Foam Roll Lats, Glutes, Feet

Camel Stretch

Couch Stretch