FitCity CrossFit – CrossFit
*Week 2 of our fall Nutrition Challenge under way!! Keep up the great work peeps!
Warm-up
Warm-up (No Measure)
200m Run
10m SIde Shuffle x2
10 Ring Rows
10 Thrusters PVC/Barbell
10 Back Squats PVC/Barbell
Squat & Shoulder Prep
Weightlifting
Back Squat (4×8)
Metcon
Metcon (AMRAP – Rounds and Reps)
0-3min
3 PullUps
3 Thrusters (95/65)
x3
3-6min
6 PullUps
6 Thrusters
x3
6-9min
9 PullUps
9 Thrusters
x3
9-12min
12 PullUps
12 Thrusters
x3……..
*Must complete all reps prior to moving on to next round.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Legs & Upper Back
Couch Stretch