FitCity CrossFit – CrossFit
*3/4 length sleeve FitCity shirts coming soon!!
Warm-up
Warm-up (No Measure)
400m Run
Burgener Warm Up
Squat & Shoulder Prep
Weightlifting
Power Snatch (1×2)
*Spend 15 minutes working on technique. If form feels/looks good, work up to a heavy double.
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Crossfit Open 11.1 & 14.1 FCCF Scaled (AMRAP – Rounds and Reps)
AMRAP 10
90 Single Jumprope
15 Power Snatches (55/35)
Extra Credit
Warm-up (No Measure)
a) 20m Slider
b) Side Bends x15 each side
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Keg Drill
LAX shoulders on floor