FitCity CrossFit – CrossFit
*Reminder to bring cash for Kayak trip prepayment!!
*Gym closed on 4th of July.
*Open gym tomorrow morning 8:15am. Ask a coach for more details.
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Back Squats PVC/Barbell
10 Clean & Jerks PVC/Barbell
10 Grasshoppers
5 Single Leg Deadlifts (Each Leg)
Squat & Shoulder Prep
Weightlifting
Back Squat (4×10)
*Rest at least 2 minutes between each set. This is the last time we will be doing sets of 10 heavy back squats for several months so go heavy!!
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
15 Clean & Jerks (95/65)
100m Run
15 Clean & Jerks (125/85)
100m Run
15 Clean & Jerks (135/95)
100m Run
15 Clean & Jerks (155/115)
100m Run
15 Clean & Jerks (185/135)
100m Run
Max Rep Clean & Jerks (225/155)
*Score is total number of clean & jerks.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Glutes, Traps, Upper Back
Couch Stretch
Foam Roll as needed