07102017

FitCity CrossFit – CrossFit

*Going on vacation?? Check out our website for travel workouts you can do with little or no equipment! https://fitcitycrossfit.com/category/travel-wods/
*HAPPY BIRTHDAY DAN AND ANIKA!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 PVC/BB Thrusters

10 Reverse Lunges

5 Pull Ups (scaled from what you will do in WOD)

5 Squat Thrust Tuck Jump

Squat & Shoulder Prep

Weightlifting

Front Squat (4×6)

*Compare to 6/5/17 and try to go 5# heavier.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 Chest to Bar Pull ups

25 ft Front Rack Walking Lunges (95/65)

8 Burpees Over Bar

Rx+ (135/95)

Mobility

Warm-up (No Measure)

Strap Stretch

Keg Drill

Foam Roll as needed