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
Warm-up (No Measure)
200m Run
AMRAP 5
10 Ring Rows
10 Ballslams
2 Push Up Complex
Squat & Shouler Prep
Weightlifting
Snatch Pull (2-2-2-2-2)
*Then, drop weight back down to 75% of 1 RM power snatch for two sets of 3 reps to work on combining the snatch pull and catch.
Metcon
Metcon (Time)
8 Deadlifts (185/135)(225/155)
8 Pistols
x3
Then
20 Wallballs (20/14)
5 Bar Muscle Ups
x3
Then
200m Farmers Carry (53/35)(70/53)
30 Box Jumps (24/20)
200m Farmers Carry (53/35)
Mobility
Warm-up (No Measure)
Strap Stretch
Banded Leg Kick
Foam Roll as needed