2020-05-27 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:
3 Rounds for Time:
200m Run
25 Air Squats
15 Push Press 50kg (35kg)
200m Run
25 Air Squats
15 Bent Over Row 50kg (35kg)



Non-Barbell Option:
3 Rounds for Time:
200m Run
25 Air Squats
30 Single Arm DB Push Press 20kg/15kg (15 each arm)
200m Run
25 Air Squats
20 Renegade Rows 20kg/15kg (10/side)

*Can sub in 30 Single Arm DB Bent Over Rows (15/side)


Accessories:
DB Reverse Flies
12-12-12


Barbell Option:
Press
3-3-3-3-3


Non-Barbell Option:
3 x Max Reps DB Floor Press Each Arm AHAP

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