2020-05-20 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!


AMRAP in 18mins of:
12 Burpee Box Jumps 24”/20”
24 x 10m Shuttle Runs
36 Sit-Ups

*24 shuttles = 240m or 12 up and backs.


Accessories:
5 Rounds:
20 Bicycles
20 Hollow Rocks
10 Side Hip Thrusts/side


Barbell Option:
Squat Clean + 4 Front Squats
1-1-1-1-1


Non-Barbell Option:
5 Rounds:
5 LA DB Thruster
10m LA OH DB Luge
5 RA OH DB Thruster
10m RA OH DB Lunge
*Rest 90sec Between Rounds

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