07032017

FitCity CrossFit – CrossFit

*Happy birthday Quinn L!!
*All classes are on for today! Gym closed tomorrow for the 4th of July.

Warm-up

Warm-up (No Measure)

200m Run

With a partner:

5 Synchronized Burpees

10 Synchronized Wallballs

10 Synchronized Toes to Bar/Hanging Knee Raises

x2

Squat & Shoulder Prep plus Keg Drill

Metcon

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

Extra Credit

Warm-up (No Measure)

5-10 Strict Pull Ups

8-10 Bicep Curls

10-12 Tricep Extensions

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Upper Back, Lats, Glutes

Overhead Shoulder Distractions