FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Med Ball Squat Cleans
10 PVC/BB SDHP
15 sec each of Booty Kickers, High Knees & Star Jumps
Squat & Shoulder Prep
Weightlifting
Squat Clean (3-3-3-3)
*Spend 12 minutes working on form. If form is solid, continuing increasing weight to a heavy single.
Metcon
CrossFit Team Series 2017 Event #3 (Time)
For time:
50 synchronized wall-ball shots
30 cleans, 135 lb.
50 synchronized wall-ball shots
20 cleans, 185 lb.
50 synchronized wall-ball shots
10 cleans, 225 lb.
Time cap: 12 minutes
Extra Credit
Warm-up (No Measure)
a) Scap Pull Ups x5-10
b) Lateral Holds x45-60 sec
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Overhead Shoulder Distraction
Foam Roll as needed