FitCity CrossFit – CrossFit
*Summer days are here so be sure you are drinking at least HALF of your body weight in ounces.
Warm-up
Warm-up (No Measure)
Air Dyne or Row for 2 minutes.
then
1 Around the World
10m Bear Crawl
10m Spiderman Crawl
10m Crab Crawl
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
EMOM 8
Even-1 Heavy Power Clean
*85-95% of 1RM. Use sound mats.
Odd- Strict Straight Leg Toes to Bar
*No kick up and no kip. Stop at 30 seconds.
Metcon
Metcon (Time)
10 Hang Cleans (135/95)
10 Burpees
8 Hang Cleans
10 Burpees
6 Hang Cleans
10 Burpees
4 Hang Cleans
10 Burpees
Rx+ (155/115)
*Time cap 9 minutes.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps
Cobra/Childs Pose
Foam Roll as needed