FitCity CrossFit – CrossFit

*Reminder our FitCity Teens class meets every Monday and Wednesday at 7:30pm. They are kickin’ butt and getting stronger every week! Talk to Coach Iman for more details!


Warm-up (No Measure)

200m Run

KB Warm up


Squat & Shoulder Prep


Metcon (Time)

500m Row

20 KB Swings (53/35)

12 Pull ups

Rest 2 min


Rx+ Bar muscle up (6/3)

Warm-up (No Measure)

a) Single leg RDLs x6-8

b) Bent over rear delt raises x10-15

c) Superman x10-15

*Rest 30sec between movements


Warm-up (No Measure)

Strap Stretch

Foam Roll Upper Back, Lats, Glutes, Hammys

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