FitCity CrossFit – CrossFit
*Looking for the perfect holiday gift for your family/friend? We are offering a gift certificate for our CrossFit 101 Pop Up Course, perfect for newbies or those who have been out of CF for a while, for only $39!! Two hour class, 3 workouts, BOOM! Get your gift certificate NOW as we are only offering 10 spots for this class.
Warm-up
Warm-up (No Measure)
200m Run
8 BB Hang Clean
8 BB Front Squat
8 Push Jerks
8 Push Ups
8 Lateral Lunges
x2
Squat & Shoulder Prep
Weightlifting
Clean Complex (*EMOM 6)
1 Hang clean
1 Power clean
1 Squat clean
*EMOM 6
*80% or less 1 RM power clean. Work technique with moderately heavy weight or drop down if form is not solid.
Metcon
Metcon (Time)
400m Run
10 Clean & Jerks (50% of 1RM)
x5
Extra Credit
Warm-up (No Measure)
a) 8-10 Scap Pull Ups
b) Plank hold x2 min (accumulate if needed)
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Bridges x3
Cobra/Childs Pose
LAX Traps & Lats