FitCity CrossFit – CrossFit
*Congrats to our New You Challenge ladies for their focus and hard work over the last six weeks! Keep up the great work!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Back Squats PVC/Barbell
10 Hang Snatch Dip Shrug PVC/Barbell
10 Squat Snatch PVC/Barbell
10 Superman
Squat & Shoulder Prep
Weightlifting
Back Squat (4×10)
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
Power Snatch + Hang Snatch + Squat Snatch= 1
25 Double Unders
*Increase 1 rep of the snatch complex each round
*Weight will be 50-60% of 1RM squat snatch
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Quads, Glutes & Upper Back
Overhead Shoulder Distraction
Bridges x3