FitCity CrossFit – CrossFit
*Bring A Buddy tonight at 6:30pm! Please have your guest arrive 5-10 minutes early!
*What is your “goat’? Know how you get better at your goat? Practice. Ask one of our coaches to set up a skill session for you. Personalized attention to the details of a movement make all the difference. Plus, practice makes BETTER!
Warm-up
Warm-up (No Measure)
2 min Row
AMRAP 2
4 Handstand Kick Ups
8 Lateral Lunges
Remaining time Primal Pass Throughs
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Split Jerks
Metcon
Metcon (AMRAP – Reps)
EMOM 20
Even- 3 Split Jerks (from rack)
Odd- :40 of Goat Work 1 & 2 (alternate)
Extra Credit
Warm-up (No Measure)
Crossover Shoulder Recovery Bands
Mobility
Warm-up (No Measure)
Strap Stretch
Overhead Shoulder Distraction
Shoulder Wall Stretch
Cobra/Childs Pose
Metcon
Metcon (No Measure)
With a partner, one minute at each station
Wallballs- Squat hold
Pull Ups/Ring Rows- Chin up hold
DB Push Press- Overhead hold
Vups/Sit Ups- Plank hold
Rest 1 minute
Repeat