04172017

FitCity CrossFit – CrossFit

*Nutrition challenge begins today!! Last day to get measured.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Back Squats PVC/Barbell

10 KB Sumo Deadlifts

5 Burpees

Squat & Shoulder Prep

Weightlifting

Back Squat (4×12)

*Rest at least 2-3 minutes between sets. Try to maintain same weight from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

8 Sumo Deadlifts (135/95)

8 Box Jumps (24/20)

8 Hand Release Push Ups

Rx+ ( 205/135) (30/24) HSPU

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Quads

LAX Calves, Chest, Delts