FitCity CrossFit – CrossFit
*Happy birthday Cory P.!!!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Back Squats PVC/Barbell
10 Double Unders
10 Ring Rows
Squat & Shoulder Prep plus Ankle Circles
Weightlifting
Back Squat (5×3)
Goal is to go heavier than last week. Find a heavy weight and stay with it for all five sets. Rest 2-3 minutes in between sets.
Metcon
Metcon (Time)
25 KB Deadlifts (53/35)
20 Wallballs (20/14)
15 Pull Ups
10 Burpee Box Jump Overs (24/20)
x3
Rx+
KB (70/53)
Chest to Bar PU
Box Jump Overs (30/24)
*12 min cut off
Mobility
Warm-up (No Measure)
Strap Stretch
Couch Stretch
LAX Glutes, Calves, Ankles