06222017

FitCity CrossFit – CrossFit

*FitCity Girls Night Out tomorrow! All ladies are invited! For details reach out to Chandree or Lisa!

Warm-up

Warm-up (No Measure)

200m run

AMRAP 5

10 PVC/Barbell Push Press

10 Jumping Squats

10 Kips

5 Tuck Jumps

Squat & Shoulder Prep

Weightlifting

Shoulder Press (4×6)

*Rest exactly 90 seconds between rounds. Try to maintain same heavy weight for all 4 sets.

Metcon

Metcon (Time)

30 Push Ups

20 Goblet Squat (53/35)

20 Push Press (95/65)

30 Sit Ups

x3

Rx+ one extra round

Extra Credit

Warm-up (No Measure)

Shoulder Recovery with Bands

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders, Delts, Pecs

Foam Roll as needed