FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY MAMATA AND PAIGE!!
Warm-up
Warm-up (No Measure)
200m run
AMRAP 5
10 kb swings
5 scap pull ups
10 good mornings
5 squat blast offs
Squat & Shoulder Prep
Weightlifting
Sumo Deadlift (5×5)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
20 double unders
10 wallballs
Rest 1 minute
AMRAP 7
10 back squats (95/65)
10 toes to bar
Rx+ (135/95)
Extra Credit
Metcon (No Measure)
a) Bulgarian split squats x10 each leg
b) bent over rows x10
c) side plank hip touches x10-15 each
X2-3