FitCity CrossFit – CrossFit

Yogability tonight after classes at 7:30!

Warm-up

(No Measure)

200m Run

Mobility in New Tampa

Partner barbell smash…the kids are waiting for their turn. Starting mobility early!

AMRAP 5

10 Med Ball Cleans

10 Ring Rows

10 Leg Kicks

Squat & Shoulder Prep

Weightlifting

Back Squat (5×5)

5×5 @ 50% 1 RM

*Deload week! It is very important to let your body recover. THIS is how you get stronger! DO NOT RECORD IN WODIFY!

Metcon

Metcon (Distance)

Tabata Row

*Less than 1000m during the row, 20 burpee penalty.

Cash Out

(No Measure)

10 Side Plank Hip Touches(each side)

20 Vups

x2

Mobility

(No Measure)

Strap Stretches

Foam Roll Legs

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