10312017

FitCity CrossFit – CrossFit

*Happy Halloween! Have a safe and fun night!

Warm-up

Warm-up (No Measure)

200m Run

10 Pass Throughs/Round Ups

10 KB SDHP

3-5 Handstand Kick Ups

10 Seated Box Jumps

10 Ring Rows

x2

Squat & Shoulder Prep

Weightlifting

Power Clean Complex (5-5-3-3-3-1-1-1-1)

1 Clean Pull + 1 Power Clean

Metcon

Death By Clean & Jerk (AMRAP – Reps)

Extra Credit

Warm-up (No Measure)

a) Behind the neck press x8

b) Bent Over barbell row x10-12

c) Muscle up transition practice x3

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps, Delts, Lats

Overhead Shoulder Distraction