FitCity CrossFit – CrossFit
*Nutrition 101 tonight at the gym 7:30pm. Feel free to bring a family member.
Warm-up
(No Measure)
200m Run
AMRAP 5
2 Push Up Complex
10 Jumping Squats
10 Leg Kicks
10 KB Swings
Squat & Shoulder Prep
Weightlifting
Back Squat (3×10)
Lean Machine
Weightlifting
Back Squat (3×4)
Buff n’ Tuff
*Add 5# if able to complete all sets of 4 reps.
Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Cash Out
(No Measure)
*Optional
1 min Plank Hold (Weighted if possible)
1 min Side Plank Hold (Each side)
Mobility
(No Measure)
Strap Stretch
LAX Glutes, Pecs & Delts