FitCity CrossFit – CrossFit
*Save the Date! July 22nd, third annual Weeki Wachee Kayak Trip!!!!! This is a whole day family event that you will definitely want to be a part of!
Warm-up
Warm-up (No Measure)
200m Run
Shoulder Activation
With PVC then Barbell
5 Thrusters
5 Push Press
Squat & Shoulder Prep
Weightlifting
Push Press (5×5)
*Immediately following push press, complete 5 strict chin ups. Rx+ unbroken and weighted. Then rest 2 minutes before beginning next set of presses
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Mobility
Warm-up (No Measure)
Strap Stretch
Overhead Shoulder Distraction
Toe Touches/Straddle/Split Stretches
Foam Roll as needed
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