06122017

FitCity CrossFit – CrossFit

*Teen Barbell Camp starts today! If you didn’t get your teen registered, there are spots available. Camp runs for 2 weeks and meets Monday, Wednesday and Friday from10:15-11:15am. Great for all levels!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 KB Swings

10 DB Thrusters

10 Russian Step Ups

Squat & Shoulder Prep

Weightlifting

Sumo Deadlift (5-5-3-3-3)

*Must control weight back to the ground.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Sumo Deadlifts (185/135)

10 Box Jumps (24/20)

5 HSPU

Extra Credit

Warm-up (No Measure)

a) Ring Rows x40 with 1 count pause at the top.

b) Glute Banded Pull Throughs x50

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Lats, Glutes & Hammys

Bridges x3