FitCity CrossFit – CrossFit

*Obstacle Course Kids summer camp begins today! 1pm!! If you didn’t get your child signed up before it sold out, be sure to register for our July FitKids camp!! https://fitcitycrossfit.com/summer-camp/
*HAPPY BIRTHDAY RICK!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Squats (change stance each round)

8 BB Hang Power Squat Cleans

6 Good Mornings

10 Kips

Squat & Shoulder Prep

Weightlifting

Wide Stance Box Squats (8×3)

*Rest 2 minutes between sets. These should be heavy but do not break form. No rocking and chest stays vertical.

Metcon

Cornerback (Time)

21-15-9

Deadlift (135/95)

Hang Power Cleans (135/95)

Front Squat (135/95)

Rx+ (155/105)
Compare to 2/2/17 using the same weight try to beat your time or how far you got within the time cap.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Glutes, Hammys, Traps

Couch Stretch

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