07262017

FitCity CrossFit – CrossFit

*Running Club will be back by popular demand this fall!! Stay tuned for details!
*HAPPY BIRTHDAY LAURIE!!

Warm-up

Warm-up (No Measure)

400m Team Run

Beach Ball Warm Up

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Spend 10 minutes working on a “goat”. It can be a skill or a strength related movement.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner write your own WOD by matching number of reps with movement. The numbers do have to be in order from largest to smallest.

AMRAP 20

100-80-60-40-20

Calorie Row

Burpees

Squats

Lunges

Vups/Hollow Tucks

Mobility

Warm-up (No Measure)

Strap Stretch

Foam roll as needed

Toe Touches/Straddle/Split practice