FitCity CrossFit – CrossFit

*Happy Birthday Corey D.!!!
*Great American Teach In!


Warm-up (No Measure)

Any order, complete all 3:

*2 min Air Dyne

*200m Jog

*2 Rounds of:

5 Mountain Climbers + Push Up

10 Ring Rows

10 Jumping Squats

Squat & Shoulder Prep


Metcon (Time)


Bench Press

Ring Push Ups

Strict Pull Ups
*Bench press weight should be 75% of 1RM or less. This WOD is not for time but it must be completed in less than 45 minutes. Select weight and scaling accordingly.


Warm-up (No Measure)

Strap Stretch including Shoulder Stretch

LAX Shoulders, Pecs, Delts, Upper Back

Overhead Shoulder Distractions

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