FitCity CrossFit – CrossFit

*Did you reserve your kayak with Chandree for our annual Weeki Wachee kayak trip??

Warm-up

Warm-up (No Measure)

200m Run

:20/:10

DB Shoulder Press

Reverse Lunges

KB Swings

Squats

x3

Squat & Shoulder Prep

Weightlifting

Shoulder Press (5×5)

*Rest as needed between sets.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pull ups

5 Unbroken Squat Cleans (95/65)

For time

Extra Credit

Warm-up (No Measure)

Tabata

Hollow Hold

Superman

Mobility

Warm-up (No Measure)

Strap Stretch

Shoulder Wall Stretch

LAX Shoulders, Delts & Lats

Foam Roll Legs as needed

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