FitCity CrossFit – CrossFit

*Third annual FCCF kayak trip this Saturday!! Gym closed.


Warm-up (No Measure)

200m Run

Line Drills plus Junkyard Dog

Squat & Shoulder Prep plus Pass Throughs


Metcon (AMRAP – Reps)

5 minutes of each of the following:

*Push Ups

*KB Swings (53/35)

*Burpees (6 inch target over extended fingertips)

*Calorie Row

Then immediately run 400m.

Extra Credit

Warm-up (No Measure)

15 sec each


Vups or Tuck Ups

Hollow Rocks

Hollow Hold


Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

LAX Shoulders, Lats, Delts, Pecs, Glutes

Bridges x3

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