FitCity CrossFit – CrossFit
*Wanna get swole? Talk to Coach Javi about adding hypertrophy to add to your current training!
Warm-up
Warm-up (No Measure)
2 min Row
AMRAP 2
10 Pass Throughs
5 Serratus Push Ups
10 Jumping Jacks
Squat & Shoulder Prep plus Burgener Warm Up
Weightlifting
Power Snatch + OHS Complex (2×5)
*Work up to heavy 2 x 5. Rest 90sec to 2 min in between sets.
Metcon
Metcon (Time)
For time
30 Power Snatch (95/65)
30 OHS (95/65)
30 Thrusters (95/65)
Rx+ (115/75)
*Time cap 12 min. As always, Rx & Rx+ must complete in under time cap for it to be as prescribed.
Extra Credit
Warm-up (No Measure)
Recovery Bands
Mobility
Warm-up (No Measure)
Strap Stretch
Keg Drill
Bridges x3
Toe Touches/Straddle/Split