FitCity CrossFit – CrossFit

*Be sure to get in on our next FCCF shirt/tank pre-order!! Sign ups posted on the PR board and in the FB group.


Warm-up (No Measure)

2 min Row


10 Ring Rows

10 Jumping Squats

10 Grasshoppers

Squat & Shoulder Prep


Superset This! (Time)

50 Box Jumps (24/20)

50 Double Unders

50 Ring Dips

50 Push Ups

50 Wallballs (20/14)

50 Squats

50 Vups

50 Side Plank Hip Touches (25 each side)

50 KB Swings (53/35)

50 Good Mornings (45/45)

For Time


Warm-up (No Measure)

Strap Stretch

LAX Pecs & Glutes

Cobra/Childs Pose

Camel Pose

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