FitCity CrossFit – CrossFit
*Run Club begins next week! Sign up now to get started with the next 6 week session right after the New Year. Register here: http://fitcitycrossfit.wodify.com/…/PurchaseByKeyEntry.aspx…
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Goat Bag Swings (controlled)
10 Single Arm KB Thruster
10 Superman
2 Around the World
Squat & Shoulder Prep
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
*compare to 3/17/17
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
Crossfit Games Open 16.4 FitCity Scaled (AMRAP – Reps)
AMRAP 13
55 Deadlifts (65/45)
55 Wallballs 8 ft/7 ft (14/10)
55 Calorie Row
55 Push Ups
Mobility
Warm-up (No Measure)
Strap Stretch
Couch Stretch
LAX Glutes & Hammys on box
Foam Roll as needed