FitCity CrossFit – CrossFit
*Don’t forget our Saturday 9am class is super fun and guaranteed to be a great workout! Join us every Saturday!!
Warm-up
Warm-up (No Measure)
200m Run
Line Drills & Agility Ladder
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
Every 7 minutes:
750m Row
25 Flutter Kicks
25 Sit Ups
25 Double Unders
Rx+
Every 7 minutes:
1000m row
75 Double Unders
50 Flutter Kicks
25 Sit Ups
*Rest remaining time. Cut off 6:30 of each round.
(3 Rounds)
Extra Credit
Warm-up (No Measure)
10m Bottoms Up KB Carry
20 Ab Twists
2 Bridges
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Quads
Camel Stretch