FitCity CrossFit – CrossFit

*YOGABILITY at 7:30pm tonight after the 6:30 class!!
*Are you a Superhero or Villain?? Come join the FitCity fam at our wod party this Saturday, 6:30pm til whenever! Adults only! Sign up at the gym for your team and what you will bring for the paleo potluck!!

Warm-up

(No Measure)

400m Run

Fun prowler pushes in New Tampa

Having fun with sled pushes!!

AMRAP 5

10 Scorpions

10 Reverse Scorpions

10 Supermans

10 Hollow Tucks

5 T Spine Swipes

5 SLow Motion Wall Squats

10 DB Push Press (very light)

Squat & Shouler Prep

Skill

(No Measure)

Front Squat (technique work only, no heavier than 50% 1 RM)

Turkish Get Ups

Metcon

(No Measure)

Stations

* Turkish Get Ups (x2 each side)

*Handstand Holds (30 sec) or Plank Hold (1 min)

*Sled Push 50m Sprint

*Sled Pull 50m

Cash Out

(No Measure)

Optional Cash Out:

2000m Row as fast as possible OR

1 mile Run

*Add performance so your time is recorded

Mobility

(No Measure)

Strap Stretch

LAX Shoulders & Glutes

Straddle Toe Touches

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