02012017

FitCity CrossFit – CrossFit

FitCity Kids meets every Tuesday & Thursday at 4:30pm. Ask your coach for more details to your child ages 5-12. Great way to learn coordination, build strength, and self esteem!

Warm-up

Warm-up (No Measure)

200m Run

Tabata style:

Burpees

Squat & Shoulder Prep

Weightlifting

Bench Press (1×1)

*Work up to a 1 RM.

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

25-20-15-10-5

Wallballs (20/14)
*10 min time cap

Extra Credit

Warm-up (No Measure)

One arm DB rows x 15 each arm

x3
*Rest 30 sec in between

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Pecs, Triceps, Feet

Couch Stretch