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

Warm-up (No Measure)

crossfitting together in New Tampa

WOD partners Megan and Leighann!

200m Run

AMRAP 5

10 Ring Rows

10 Ballslams

2 Push Up Complex

Squat & Shouler Prep

Weightlifting

Snatch Pull (2-2-2-2-2)

*Then, drop weight back down to 75% of 1 RM power snatch for two sets of 3 reps to work on combining the snatch pull and catch.

Metcon

Metcon (Time)

8 Deadlifts (185/135)(225/155)

8 Pistols

x3

Then

20 Wallballs (20/14)

5 Bar Muscle Ups

x3

Then

200m Farmers Carry (53/35)(70/53)

30 Box Jumps (24/20)

200m Farmers Carry (53/35)

Mobility

Warm-up (No Measure)

Strap Stretch

Banded Leg Kick

Foam Roll as needed

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