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FitCity CrossFit – CrossFit

*Thank you to those who brought a buddy for our monthly Bring A Buddy event. You will see we will be alternating between Saturday mornings and Wednesday evenings to provide options for those guests who need weekday workouts.
*HAPPY BIRTHDAY RENUKA!!

Warm-up

Warm-up (No Measure)

2 min Air Bike or 2 min Row

AMRAP 4

10 Pass throughs

5 Round Ups (each side)

10 Single arm ball toss to opposite hand (3lb ball)

10 Single arm kb swing (each side)

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

EMOM 10

0-5 Shoulder Press x3

5-10 Push Press x5
*Increase weight if needed for push press. Must be unbroken, no pause in bottom rack position. Absolutely NO jerks allowed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Toes to Bar

30 Double Unders

8/5 Strict Pull Ups

30 Double Unders

Rx+ Unbroken strict pull ups for all rounds.
*No weight vest allowed. Goal is speed.

Extra Credit

Warm-up (No Measure)

a) Delt Raises x10-12

b) Bicep curl with Iso hold x10

c) Plyo push ups x10

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch