FitCity CrossFit – CrossFit
Did you sign up for Warrior Dash yet?? Join us for the 10:30am heat!
https://www.warriordash.com/location/2015-warrior-dash-florida/
Warm-up
(No Measure)
400m run + 3 Sun Salutations
10 Front Squats (45#)
10 Push Press
5 Scorpions/Reverse Scorpions
x3
Squat & Shoulder Prep
Skill
(No Measure)
Practice Double Unders for 5-10 minutes.
Metcon
You may want to record your rounds and reps for the first and second AMRAP separately in the notes section. However, score will be rounds and reps totaled from both AMRAPs.
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
14 Deadlifts (135/95)
7 HSPU
Rest 1 min
7 min AMRAP
5 Hang Power Cleans (135/95)
5 Front Squats
5 Shoulder to Overhead
Mobility
(No Measure)
Strap Stretch
LAX Traps, Shoulders & Upper Glutes 2 min each
Cobra & Child’s Pose