FitCity CrossFit – CrossFit

*If you completed Murph yesterday, we have a recovery wod for you if you are up to coming. Otherwise, you can come to the gym to barbell smash & foam roll OR take the day off.


Warm-up (No Measure)

200m Run

8 Squats

8 Ring Rows

8 Push Ups

8 Pass Throughs/Round Ups

Squat & Shoulder Prep plus shoulder activation bands


Metcon (Time)

200m Row

10 KB Swings


*50-60% RPE. Use this as a recovery.


Warm-up (No Measure)

Strap Stretch

Foam Roll

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