FitCity CrossFit – CrossFit

*Reminder to bring cash for Kayak trip prepayment!!
*Gym closed on 4th of July.
*Open gym tomorrow morning 8:15am. Ask a coach for more details.

Warm-up

Warm-up (No Measure)

Scaled Pull ups

Scaling pull ups based on the athlete’s current ability!

200m Run

AMRAP 5

10 Back Squats PVC/Barbell

10 Clean & Jerks PVC/Barbell

10 Grasshoppers

5 Single Leg Deadlifts (Each Leg)

Squat & Shoulder Prep

Weightlifting

Back Squat (4×10)

*Rest at least 2 minutes between each set. This is the last time we will be doing sets of 10 heavy back squats for several months so go heavy!!

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

15 Clean & Jerks (95/65)

100m Run

15 Clean & Jerks (125/85)

100m Run

15 Clean & Jerks (135/95)

100m Run

15 Clean & Jerks (155/115)

100m Run

15 Clean & Jerks (185/135)

100m Run

Max Rep Clean & Jerks (225/155)
*Score is total number of clean & jerks.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Glutes, Traps, Upper Back

Couch Stretch

Foam Roll as needed

Want the Latest News and Tips?

Subscribe to Our Newsletter.

Newsletter Signup Form

"*" indicates required fields

Name*
This field is for validation purposes and should be left unchanged.