FitCity CrossFit – CrossFit

*CrossFit 101 Pop Up Course this Saturday. There are 2 spots left if you want to gift a friend, family member, co-worker with the gift of jumpstarting their fitness goals for the new year! Only $39!!!…/PurchaseByKeyEntry.aspx…


Warm-up (No Measure)

2 min Row or Air Bike


5 PVC/BB Push Press

5 Star Jumps

10 Double Unders


Squat & Shoulder Prep


Push Jerk (5×2)

*Rest at least 90 seconds between sets.


Metcon (Time)

800m Run

21 Shoulder to Overhead (95/65)

600m Run

15 S2O (95/65)

400m Run

9 S2O (95/65)

Rx+ (115/75)

Extra Credit

Warm-up (No Measure)

a) Strict Pull Ups x 5-10

b) Strict Scap Pull Ups x5-10

c) Pull Up Negatives x5-10
*Break up sets as needed.


Warm-up (No Measure)

Strap Stretch

LAX shoulders on floor or wall

Overhead shoulder distractions with band

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