FitCity CrossFit – CrossFit
*FitCity Teens club coming in January! Talk to Coach Sarah or Iman to get your teen registered!!
Warm-up
Warm-up (No Measure)
200m Run
:20 of the following:
KB Swings
Burpees
Jumping Jacks
x3
Squat & SHoulder Prep
Weightlifting
Push Jerk (3-3-3-3-3)
*Work up to heaviest set of 3.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 DB/KB Shoulder Press Left (25/15)
10 DB/KB Shoulder Press Right
10 Box Jumps (24/20)
10 Cal Row
Rx+ KB (35/20) BJ (30/24)
Mobility
Metcon (No Measure)
Strap Stretch
Foam Roll as needed
LAX Shoulders on wall
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