FitCity CrossFit – CrossFit

*This Saturday, Bring A Buddy WOD at 9am!! Show your friends & family why you do what you do!


Warm-up (No Measure)

200m Run

20 seconds of the following:

Ring Rows

Russian Step Ups


Rest 20 sec,


Squat & Shoulder Prep


Metcon (Time)

For Time

150 Double Unders

100 Squats

80 Lunges

60 Russian KB Swings (53/35)

40 Toes to Bar

30 Wallballs (20/14)

20 Bar Facing Burpees

10 Push Press (95/65)


KB Swings (53/35)

Push Press (135/95)

Cash Out

Warm-up (No Measure)

Optional Cash Out

25 Strict Pull Ups Not For Time

Rx+ Strict Chest to Bar


Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, & Upper Back

Shoulder Wall Stretch

Want the Latest News and Tips?

Subscribe to Our Newsletter.

[wpforms id="4362995"]