FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY JANE!!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Hanging Knee Raises (lat active)
10 PVC/Barbell Push Press
10 Wall Squats (wide stance)
Squat & Shoulder Prep
Weightlifting
Wide Stance Box Squats (8-8-8-8)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 2
17 Cal Row
Max Reps Jerks (135/95)
x2
AMRAP 2
17 Cal Air Dyne
Max Reps Jerks (135/95)
x2
AMRAP 2
200m Run
Max Reps Jerks (135/95)
*Must control weight from overhead or the rep does not count. No dropping weights.
Extra Credit
Warm-up (No Measure)
a) Weighted Glute Bridges x 10-12
b) Banded Leg Curls x30 (each leg)
c) Banded Slow Motion Side Steps x20m
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps, Lats, Glutes
Foam Roll Legs