08082017

FitCity CrossFit – CrossFit

*FitCity Kids will resume August 15th! Perfect for ages 5-11!! Sign your kids up now! https://fitcitycrossfit.com/fitcity-kids/ Your teen can get in on the action too! Our teen class meets every Monday and Wednesday at 7:30pm during the school year. Fitness and fun, just like our adult classes but just for them!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

5 Single Arm KB Swings each arm

5 Single Arm KB Thrusters each arm

5 Burpee Tuck Jumps

5 Hollow Rocks

5 Superman Rocks

Squat & Shoulder Prep

Weightlifting

Metcon (No Measure)

Pause Back Squats (5×5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

Max Rep Thrusters (85/55)

EMOM: 7 Wallballs (20/14)

Extra Credit

Warm-up (No Measure)

Shoulder Recovery with Bands

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed