06072017

FitCity CrossFit – CrossFit

*Don’t forget our Saturday 9am class is super fun and guaranteed to be a great workout! Join us every Saturday!!

Warm-up

Warm-up (No Measure)

200m Run

Line Drills & Agility Ladder

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

Every 7 minutes:

750m Row

25 Flutter Kicks

25 Sit Ups

25 Double Unders

Rx+

Every 7 minutes:

1000m row

75 Double Unders

50 Flutter Kicks

25 Sit Ups
*Rest remaining time. Cut off 6:30 of each round.

(3 Rounds)

Extra Credit

Warm-up (No Measure)

10m Bottoms Up KB Carry

20 Ab Twists

2 Bridges

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Quads

Camel Stretch