03202017

FitCity CrossFit – CrossFit

*This Friday is our last FNL. 🙁 Be sure to plan on coming for this Sunday our annual FCCF Kickball Game! Bring your family for this super fun afternoon. Details posted on the board at the gym.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Squat Cleans PVC/Barbell

10 Shoulder Press PVC/Barbell

5 TSpine Swipes each side

Squat & Shoulder Prep

Weightlifting

Front Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 DB Thrusters (35/25)

20 Double Unders

Rx+ (50/35)

Metcon

Warm-up (No Measure)

800m Run

20 Sit ups

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Legs & Upper Back

Couch Stretch