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FitCity CrossFit – CrossFit

*Holiday schedule posted at the gym! Be sure to check it out. Modified schedule begins THIS Friday.

Warm-up

Warm-up (No Measure)

3 min Row

AMRAP 3

3 Crawlers with Push Up

10 Pass Throughs/Round Ups

10 Scap Raises

10 Walking Lunges

Squat & Shoulder Prep

Weightlifting

Close Grip Bench Press (5-5-5-5)

Close Grip Bench Press

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Crossfit Games Open 16.1 FitCity Scaled (AMRAP – Reps)

AMRAP 20

25 Ft Walking Lunge

8 Burpees (

25 Ft Walking Lunge

8 Ring Rows

Mobility

Warm-up (No Measure)

Strap Stretch

LAX SHoulders, Delts, Pecs