07272017

FitCity CrossFit – CrossFit

*Summer shirts/tanks will be in soon! Keep your eyes peeled! If you did not pre-order, we ordered a couple of extras so let your coach know ASAP!

Warm-up

Warm-up (No Measure)

2 min row

then

Tabata Style

Knees to Elbow

KB Swings (overhead)

Squat & Shoulder Prep

Weightlifting

Shoulder Press (4×8)

*Rest 2 minutes between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 Double Unders

200m Run

10 DB Push Press (30/15)

5 Manmakers (30/15)

Rx+ (50/25)

Extra Credit

Warm-up (No Measure)

a) Hammer Curls x8-10

b) Barbell Bicep Curls x8-10

c) Bent Over DB Rows x10

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Banded Pass Throughs x10

Camel Stretch

Cobra/Childs Pose