FitCity CrossFit – CrossFit
*Parent’s Night Out event this Saturday! Spots are limited so sign your child up today for this super fun event and give yourself the “night off”!
Warm-up
Warm-up (No Measure)
2 min Air Bike or Row
AMRAP 4
8 Pass Throughs/Round Ups
8 PVC/BB Clean & Jerk
8 Front Squats
8 Scap Pull Ups
Squat & Shoulder Prep
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Extra Credit
Warm-up (No Measure)
a)Strict Pull ups x 5-10
b) Lsit hold- accumulate 45-60 seconds
x2
Rx+ Chest to bar/Strict Ring Muscle Ups
Mobility
Warm-up (No Measure)
Strap Stretch
Bridges x3
Toes Touches
LAX Shoulders, Lats & Glutes