07242017

FitCity CrossFit – CrossFit

**Super duper fun day with our FitCity family on the Weeki Wachee river!!!

Warm-up

Warm-up (No Measure)

200m Run

3-5 Burpee Broad Jumps

2 PVC/Barbell Squat Complex (2 Thrusters + 5 Back Squats)

3-5 Handstand Kick ups

3 Primal Pass Throughs

x2

Squat& shoulder Prep

Weightlifting

Back Squat (4×10)

*Try to stay at same weight as 6/19. We are increasing the volume so if you need to go lighter, that is ok! Rest at least 2-3 minutes between sets.

Metcon

Metcon (Time)

Every minute 3 Burpees

5 HSPU

10 Thrusters (95/65)

x5
*Time cap 12 minutes

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Quads, Glutes, Hammys and Upper Back

Bridges x3

Couch Stretch