FitCity CrossFit – CrossFit
Yoga today at 4pm and Sunday at 9am!!
Warm-up
(No Measure)
200m Run
3 Rounds:
30 Second Samson Stretch
10 Ring Rows
10 PVC OHS
Then
Squat & Shoulder Prep
Skill
(No Measure)
Hang & Power Snatch
Metcon
This wod is essentially three wods with a 1 minute rest in between. You will restart from the beginnning at the double unders each time the next wod begins. Last wod is for time. Each wod should be high intensity. Do not “game” it and “save” it for the last part. 🙂 Choose a weight on the snatches that you can move easily.
Metcon (Time)
4 min AMRAP then
6 min AMRAP then
For time:
30 Double Unders
30 Snatches (95/65)
30 Burpees
30 Toes to Bars
30 Box Jumps
Mobility
(No Measure)
Strap Stretch
*Take the time to care for your feet and ankles. Tack both with the LAX ball.
*LAX Shoulders w/elbows in front rack positition. Work on increasing ROM.
*Foam Roll as needed.