05042017

FitCity CrossFit – CrossFit

*Do you have a friend or family member ready to transform their health? We are offering our next 6 week challenge for LADIES ONLY starting at the beginning of June. If you know someone who might be interested, share this link with them. There are only 15 spots and they will sell out so spread the work quickly! https://fitcitycrossfit.com/fitcity-6-week-challenge/

Warm-up

Warm-up (No Measure)

2 min Air Dyne or Row

AMRAP 5

10 Thomas Touches

10 Ring Rows

5 TSpine Swipes each side

10 Lunge + Pass Through

Squat & Shoulder Prep

Weightlifting

Bench Press (3×3)

Close Grip Bench Press (3×3)

Close Grip Bench Press

Wide Grip Bench Press (3×3)

Metcon

Metcon (No Measure)

Stations

a) Air Dyne 1 min max effort

b) 100m Overhead Plate Carry (45/25)

c) Sled Pull

d) Burpees 1 min max effort

x4

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Pecs, Delts, Shoulders

Foam Roll Upper Back & Glutes