FitCity CrossFit – CrossFit

*FitCity Girls Night Out is happening this Friday! If you haven’t heard about it please reach out to Chandree or Lisa. FitCity ladies are invited!!!
*HAPPY BIRTHDAY AUBREY!!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

8 Back Squat PVC/Barbell

5 Crawlers plus Push Up

8 Single Arm KB Swing (each arm)

Squat & Shoulder Prep

Weightlifting

Back Squat (4×8)

*Compare to 4/3/17. Try to go heavier if possible by 5#. Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

400m Run

15 Burpees Over Hurdle/Med Ball

x3

Extra Credit

Warm-up (No Measure)

a) Sled Push 50m

b) Strict Pull Ups x 5-10

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Quads, Upper Back

LAX Hammys on box



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