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