FitCity CrossFit – CrossFit

*Deadline to pre-order your new FCCF shirt/tank is tomorrow!!! Sign up posted on the PR board at the gym and in the FB group.


Warm-up (No Measure)

200m Run

:20 of the following:

Shoulder Press PVC/Barbell

Crawlers (no push up)

Jumping Lunges


Squat & Shoulder Prep


Shoulder Press (3-3-3-3-3)

*Athletes who completed yesterday’s wod will use this as an active recovery staying at 70% of 1RM or less.


Metcon (Calories)

2:30 max effort sprints followed immediately by 5 tire flips outside.

Athletes will rest for 3 minutes in between working sets.

x3 rounds

*score=total number of calories so look at your rower before you sprint outside!


Warm-up (No Measure)

Strap Stretch

Overhead Shoulder Distraction

Wall Angels x5-10

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