2020-05-17 Tutorial - City



Tutorial - City 4051 CrossFit
Tutorial as executed by City 4051 CrossFit trainers James WhyBird and Natan Geva. Filmed on location at City 4051 CrossFit Brisbane Australia.


***Disclaimer***
Although we take a light-hearted approach to our introductions, all the movements in these tutorials are serious and of the best advice that our experienced coaches can provide. All movements must be preformed with strict form and caution to prevent injury. At no time should you ever attempt a movement at a weight you are not capable of or comfortable with. Consult your training professional for advice with all movements if you are unsure. These tutorials are for visual reference only and all content from the videos are the concepts and thoughts of City 4051 CrossFit coaches only and may vary from other coaching teams. Once again perform these movements at your own risk. And most importantly like we do.... HAVE FUN!


Barbell Option:
AMRAP in 15mins of:
8 Thrusters 50kg (35kg)
50 Double Unders
8 Thrusters 50kg (35kg)
25 V-Ups



Non-Barbell Option:
AMRAP in 15mins of:
15 Left Arm DB Thrusters 20kg (15kg)
50 Double Unders
15 Right Arm DB Thrusters 20kg (15kg)
25 V-Ups


Accessories:
3 x Max Reps Push Press @ weight used for the WOD

Option 1:
Weighted Pull-Ups
3-3-3-3-3


Option 2:
5 Sets Max Reps Strict Pull-ups

Option 3:
5 Sets Max Reps Bent Over Row
Barbell - 60kg/40kg
DB - 20kg/15kg or AHAP

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