FitCity CrossFit – CrossFit
*May Madness challenge beginning soon!
*Bring A Buddy WOD Saturday! Bring a friend/family member to see what FitCity is all about!
Warm-up
Warm-up (No Measure)
200m Side Shuffle
10 Single Leg RDLs
10 Leg Kicks
8 Muscle Snatch PVC/Barbell
x3
Squat & Shoulder Prep
Weightlifting
a): Sumo Deadlift (1×5)
*SDL weight should be less than 60% of 1 RM. Reset and explode out of the bottom each rep. Do not over extend at the top of the movement.
b): Seated Box Jumps (1×5)
Metcon (Distance)
Max Height Vertical Jump
1×1
Metcon
Metcon (Time)
20 DB Snatch (50/35)
30 Double Unders
x3
Mobility
Warm-up (No Measure)
Strap Stretch
Pigeon on a Box
LAX Traps, Lats & Feet
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