FitCity CrossFit – CrossFit
*Beach wod this Saturday!!!!
Warm-up
(No Measure)
200m Run
AMRAP 5
10 Ring Rows
10 KB SDHP
10 Squat & Toss with partner
Squat & Shoulder Prep
Weightlifting
Shoulder Press (3×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 Pull Ups
7 Hang Cleans (95/65)
Rest 1 min
AMRAP 7
7 Wallballs
17 Double Unders
Rx+ (135/95)
*Must be completing all wods Rx to begin Rx+. See your coach for details.
Mobility
(No Measure)
Strap Stretch
LAX Calves, Feet, Glutes, Lats, Traps