FitCity CrossFit – CrossFit

*Join the Running Club and hate running less! Plus you will get faster! Here is the link to register:…/PurchaseByKeyEntry.aspx…


Warm-up (No Measure)

Shuttle sprints x3 minutes

10 Front Squat PVC/BB

5 Hanging knee raise w/lat pull down


Squat & Shoulder Prep


Front Squat (4×8)

*Go as heavy as you can maintain for all 4 rounds. Rest 2 minutes or more between sets.


Metcon (No Measure)

15 minutes, resting as needed:

:20 Air dyne sprint

100m farmer carry- heavy

:90 rest between sets


Warm-up (No Measure)

Strap Stretch

Couch Stretch

Foam Roll Quads, Hammy, Upper Back

Bridges x3

Want the Latest News and Tips?

Subscribe to Our Newsletter.