FitCity CrossFit – CrossFit
*Third annual FCCF kayak trip this Saturday!!! Gym will be closed for 9am class.
Warm-up
Warm-up (No Measure)
2 Min Row or Air Dyne
Then With PVC or Barbell
5 Dip Shrugs
5 Muscle Snatches
5 OHS
5 High Hang Squat Snatch
x2
Squat & Shoulder Prep
Weightlifting
Hang Squat Snatch Complex (1×1)
1 Low Hang (Knees)
1 Mid Hang (Mid Thigh)
1 High Hang (Hip Crease)
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Extra Credit
Warm-up (No Measure)
1) Rear Delt Raises x10 (hold for 2 ct at top)
2) Lateral Hold x45-60 sec
3) Front Raise x10 (2 ct hold at top)
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
OH Shoulder Distraction
Foam Roll as needed