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FitCity CrossFit – CrossFit

*New 28 day Nutrition Challenge coming soon to FitCity!

Warm-up

Warm-up (No Measure)

200m Run

5 Tricep Push Ups

5 Regular Push Ups

5 Wide Push Ups

10m Inch worms

10m Spiderman Crawl

10m Crab Crawl

10m Frankenstein Kicks

x2

Squat & Shoulder Press

Weightlifting

Bench Press (4×6)

*Compare to 6/1/17 and try to go heavier.

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

3 Cal Row

3 HRPU

6 Cal Row

6 HRPU

9 Cal Row

9 HRPU….

Rx (No worming)

Extra Credit

Warm-up (No Measure)

Rear Delt Raises x10-12

Strict Ring Dips x5-8

Handstand Kick Up (Hollow) x20-30 seconds

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Pecs & Delts

Foam Roll as needed