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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

Warm-up (No Measure)

200m Run

KB Warm up

:30/:20

Squat & Shoulder Prep

Metcon

Metcon (Time)

500m Row

20 KB Swings (53/35)

12 Pull ups

Rest 2 min

x4

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

x3
*Rest 30sec between movements

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Upper Back, Lats, Glutes, Hammys