FitCity CrossFit – CrossFit
HAPPY BIRTHDAY CHANDREE!
*Running Club coming soon! Are you in?! Just tell your coach those two words and you will not regret it…”I’m in!”
Warm-up
Warm-up (No Measure)
200m Run
10 Vertical Jumps
10 Jumping Jacks
x2
Burgener Warm Up
Squat & Shoulder Prep
Weightlifting
Hang Squat Snatch (3×1)
Work up to a heavy single
Metcon
Metcon (Time)
For time
4 Hang Squat Snatch (70% of 1 RM)
8 Burpee Box Jumps (24/20)
Rest 90 seconds
x5
Extra Credit
Warm-up (No Measure)
a) Slider x 20m
b) Penguinos x 50 each
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Keg Drill
Foam Roll Upper Back, Lats, Glutes