FitCity CrossFit – CrossFit
*Did you reserve your kayak with Chandree for our annual Weeki Wachee kayak trip??
Warm-up
Warm-up (No Measure)
200m Run
:20/:10
DB Shoulder Press
Reverse Lunges
KB Swings
Squats
x3
Squat & Shoulder Prep
Weightlifting
Shoulder Press (5×5)
*Rest as needed between sets.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Pull ups
5 Unbroken Squat Cleans (95/65)
For time
Extra Credit
Warm-up (No Measure)
Tabata
Hollow Hold
Superman
Mobility
Warm-up (No Measure)
Strap Stretch
Shoulder Wall Stretch
LAX Shoulders, Delts & Lats
Foam Roll Legs as needed