FitCity CrossFit – CrossFit
*Want to make your weaknesses your strength? Grab a coach and ask “how can I set up a one on one session with you to work on my (this is where you state your weakness!)”
Warm-up
Warm-up (No Measure)
2 min Row
AMRAP 2
10 PVC/BB Push Press
10 Squats
Squat & Shoulder Prep
Weightlifting
Push Press (4×2)
*Compare to 7/20/17 to see if you can do your heaviest weight for 2 or more sets!
Gymnastics
Pull-Ups AMRAP 5
As many pull ups as possible in 5 minutes. Any method permitted.
Wallballs AMRAP 5
As many wallballs as possible in 5 minutes. Rx must be below parallel and hit target every rep.
Extra Credit
Warm-up (No Measure)
a) Floor Wipers x12-15
b) Bent Over Supinated Rows x6
c) DB Incline Bench Press x10-12
X2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Overhead Shoulder Distraction
Shoulder Wall Stretch
Camel Stretch