06202017

FitCity CrossFit – CrossFit

*Did you reserve your kayak with Chandree yet for our Third Annual FitCity Kayak Trip?! You do not want to miss this trip. So FUN!!
*HAPPY BIRTHDAY DIANE AND PAT!!

Warm-up

Warm-up (No Measure)

2 minute row

Then

2 minutes of the following

:20

KB SDHP

KB Single Arm Thruster- Left

KB Single Arm Thruster- Right

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

EMOM 7

Even- Squat Clean + Power Clean

Odd- Air Dyne or Row

Metcon

Metcon (AMRAP – Rounds and Reps)

In two minutes complete:

3 Heavy Thrusters (85% of 1 RM Thruster)

1 Shuttle Sprint

Max Reps C2B Pull Ups

Rx+ Max Reps Ring Muscle Ups

Rest 2 Minutes

x4

Mobility

Warm-up (No Measure)

Strap Stretch

Bridges x3

Couch & Camel Stretch

Keg Drill