FitCity CrossFit – CrossFit
*Bring a Buddy TONIGHT, yes TONIGHT at 630pm! Please arrive with your guest 10 minutes early!
*HAPPY BIRTHDAY ANDREW!!
Warm-up
Warm-up (No Measure)
200m Run
:20/:10
Squats
Jumping Jacks
Hanging Knee Raises
x3
Squat & Shoulder Prep
Metcon
Metcon (Time)
For time
20/15 Cal Row
5 Squat Cleans (115/75)
1 min Rest
x5
Rx+ (155/105)
*Scale squat cleans to goblet squats for our guest.
Extra Credit
Warm-up (No Measure)
20 In & Outs
20 Scissor Kicks
20 Russian Twists
20 Superman
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed
Metcon
Warm-up (No Measure)
Bring A Buddy!
AMRAP 20
Partner 1- static
Partner 2-dynamic
Then switch before rotating
Wallballs
Squat Hold
Pull ups/Ring Rows
Chin Up Hold
DB Shoulder Press
Overhead Plate Hold
Vups/Sit Ups
Plank Hold
Rest 1 min
Repeat