06012017

FitCity CrossFit – CrossFit

*Obstacle Course training camp has 2 spots remaining! Sign up your kids NOW!. FitCity Kids camp in July has several spots but it will go fast once now that the kids are out of school. Lock in a spot for your kids! These are the coolest camps around!!!! https://fitcitycrossfit.com/summer-camp/

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

5 Crawlers (no push up) + 2 Mtn Climbers

10 Lateral Box Step Ups

10 Glute Band Pull Throughs

Squat & Shoulder Prep

Weightlifting

Bench Press (5×5)

*50% of 1RM every 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Burpees

10 Sit Ups

15 Box Step Ups

Extra Credit

Warm-up (No Measure)

Tabata Style

Hollow Hold

x4

then

Superman Hold

x4

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

LAX Pecs, Delts, Shoulders