FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
2 min Row
:20/:10 x4
OHS PVC/Barbell
K2E
Squat & Shoulder Prep + Burgener Warm Up
Skill
a): Snatch Balance (1×3)
b): Handstand Walk (10-20m)
x3
Metcon
Metcon (No Measure)
EMOM 10
Even- 5 Power Snatch @ 70-80% 1RM
Odd- 10/8 Cal Row
Rx+ (15/12 Cal Row)
Extra Credit
Warm-up (No Measure)
a) Hollow Rocks x:20
b) Side Plank HIp Touches x 15 each side
c) Bridges x2
d) Rear Delt Raises x12-15
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Keg Drill
Foam Roll Upper Back
Pigeon on a Box