05252017

FitCity CrossFit – CrossFit

*Movie night tomorrow night at 7pm! 6:30pm class is cancelled due to event. Come join us!!! Adults only!
*Did you sign up for your Murph heat? Sign up at the gym.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 PVC/Barbell Shoulder Press

5 Crawlers plus push up

1 Push Up complex

10 PVC/Barbell Front Squat

Squat & Shoulder Prep

Weightlifting

Shoulder Press (5-5-3-3-Max Reps)

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters

6 Lateral Burpees

9 Thrusters

9 Lateral Burpees…..

Mobility

Warm-up (No Measure)

Strap Stretch

Camel Stretch

Wall Shoulder Stretch