07202017

FitCity CrossFit – CrossFit

*Summer shirts and tanks coming soon!!

Warm-up

Warm-up (No Measure)

200m Run

Shoulder Activation Bands

AMRAP 4

6 Pass Throughs/Round Ups

4 PVC/BB Shoulder Press

4 Push Press

4 Push Jerk

4 Split Jerk

6 Lateral Lunges

Squat & Shoulder Prep

Weightlifting

Push Press (2-2-2)

Push Jerk (2-2-2)

Split Jerk (2-2-2)

Metcon

Metcon (No Measure)

1 minute Air Dyne sprint

25m Prowler Push

50m Bottoms Up KB Carry

50m Overhead KB Carry

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Wall Angels

Shoulder Wall Stretch

Recovery Bands