08142017

FitCity CrossFit – CrossFit

*Sign your kids up now for our FitCity Kids program resuming tomorrow after the summer break! Perfect for ages 5-11!
**BRING A BUDDY WOD this Saturday! Share what you love with the people you love (or at least like!)!!

Warm-up

Warm-up (No Measure)

200m Run

Tabata Style

Squats (Gymnastics, Reg, Wide)

PVC Press (Strict, Push, Jerk)

Squat & Shoulder Prep

Weightlifting

Deadlift (5×4)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Extra Credit

Warm-up (No Measure)

a) Single Leg RDLs x 10-12

b) Glute March x 20

c) Side Step With Band x20m

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes & Hammys

LAX Upper Glutes with Legs on Box

LAX Hammys on Box