05222017

FitCity CrossFit – CrossFit

*Beach WOD was so much fun! Thanks to all who came out to participate!
*HAPPY BIRTHDAY TRACY!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

:20 Booty Kickers

:20 High Knees

10 Back Squats PVC/Barbell

10 Supermans

10 Glute Bridges

Squat & Shoulder Prep

Weightlifting

Pause Back Squats (5×5)

*Rest at least 2 minutes between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Squat Cleans (95/65)

10 Toes to Bar

10 Double Unders

Rx+ (135/95)

Extra Credit

Warm-up (No Measure)

10 Bulgarian Split Squat (each leg)

50 Banded Leg Curls

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, & Quads

Wall Angels x 10