FitCity CrossFit – CrossFit
*Beginning this week…YOGA-BILITY!! This 15-20 minute stretch session will be a merge of mobility with yoga stretches. It will follow directly after the last class at 7:30pm. You may come ten minutes early to run or jump on the rower to warm up. Jenny will not be doing a warm up for Yogability. Yoga-bility is being designed just for YOU!
Warm-up
(No Measure)
200m Run
AMRAP 5
10 Squats
10 PVC Press
4 PVC Shoot Throughs
10 Jumping Jacks
Squat & Shoulder Prep
Weightlifting
Back Squat (4×8)
*Complete a set of 8 heavy squats every 3 minutes. You can either work up to a maximal set of 8 OR you can find a heavy set of 8 and stay with that weight. Whatever you chose, challenge yourself! if you did the sets of 10 last week, go up in weight.
Metcon
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Mobility
(No Measure)
Strap Stretches
Foam Roll Legs
LAX Traps & Lats