FitCity CrossFit – CrossFit

*Kickball/Awards this Sunday 3:30pm, Branchton Park (across the street from gym)!! Bring your family for the fun!

Warm-up

Warm-up (No Measure)

200m Run

:30 each station

Air Dyne

Battle Ropes

Crawlers

KB Swings

x3

Squat & Shoulder Prep

Weightlifting

Deadlift (Deadlifts 5×5 @ 65-70% of 1 RM)

*Rest one minute between sets.

Metcon

Metcon

Metcon (AMRAP – Reps)

In 4 minutes:

21 Deadlifts (135/95)

21 Squat Thrust

Rest 1 minute

In 3 minutes:

15 Deadlifts (155/105)

15 Squat Thrust

Rest 1 minute

In 2 minutes:

9 Deadlifts (185/125)

9 Squat Thrusts

Rx+ (185/135) (205/145) (225/155)
*Score= Total reps completed within time frame for each round.

Extra Credit

Warm-up (No Measure)

10 Dead Bugs

10 Superman

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Upper Back

Cobra/Child’s Pose

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