FitCity CrossFit – CrossFit
*Thank you to those who participated in Bring A Buddy this past Saturday! We had a blast!
Warm-up
Warm-up (No Measure)
200m Run
10 PVC OHS
5 Pass Throughs/Round Ups
5 TSpine Swipes
10 Tuck Jumps
10 Ring Rows
x2
Squat & Shoulder Prep
Weightlifting
Snatch Balance + 2 OHS (6×1)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
20 Pull Ups
200m Run
20 Alternating DB Snatches (50/30)
250m Row
Extra Credit
Warm-up (No Measure)
a) DB Hammer Curls x10-12
b) Front Raises x10-12 (2 count at top)
c) Lateral Raises x10-12 (2 count at top)
d) Rear Delt Raises x10-12 (2 count at top)
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders, Lats & Delts
Foam Roll as needed