FitCity CrossFit – CrossFit


Warm-up (No Measure)

200m Run


Back Squats PVC/BB

KB Swing

Crawler plus Push Up


Squat & Shoulder Prep


Back Squat (4×6)

*Go heavy and rest at least two minutes between sets. Try to stay with heavy weight for all four sets. Set clock for 15 minutes.


CrossFit Team Series 2017 Event #5 (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

3 synchronized burpee box jump overs (24/20)

3 synchronized deadlifts (225/155)

6 synchronized burpee box jump overs

6 synchronized deadlifts

9, 9…

etc.,adding 3 reps to each round

Extra Credit

Warm-up (No Measure)

a) Glute Bridge on physioball x15-20

b) Spend 30-60 seconds in Child’s Pose (pull belly button into spine and breathe)


Warm-up (No Measure)

Strap Stretch

LAX Glutes

Toe Touches/Split/Straddle Practice