FitCity CrossFit – CrossFit
Warm-up
(No Measure)
300m Row
20 Secs of each:
KB SDHP
Squats
Good Mornings
x3
Squat & Shoulder Prep
Skill
Split Jerk (2-2-2-2)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Power Cleans (95/65)
7 Front Squats
9 Push Jerks
Rx+ (115/75)
Mobility
(No Measure)
Strap Stretch
LAX Shoulders
Shoulder Wall Complex
Foam Roll Legs