FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
:20/:10
Back Squats PVC/BB
KB Swing
Crawler plus Push Up
x3
Squat & Shoulder Prep
Weightlifting
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.
Metcon
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)
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Glutes
Toe Touches/Split/Straddle Practice