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 (No Measure)

200m Run

Line Drills & Agility Ladder

Squat & Shoulder Prep


Metcon (AMRAP – Reps)

Every 7 minutes:

750m Row

25 Flutter Kicks

25 Sit Ups

25 Double Unders


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



Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Quads

Camel Stretch

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