08022017

FitCity CrossFit – CrossFit

*FitCity Kids resumes August 15th at 4:30pm every Tuesday and Thursday!! Register here https://fitcitycrossfit.com/fitcity-kids/

Warm-up

Warm-up (No Measure)

3 min Row

AMRAP 3

2 Push Up Complex

5 Squat Blast Offs

5 TSpine Swipes

5 Tuck Jumps

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Ring Push Ups

Metcon

Metcon (AMRAP – Reps)

4 Rounds of :40/:20

Wallballs (20/14)

Mountain Climbers

Ballslams (20/15)

Box Jumps (24/20)

Extra Credit

Warm-up (No Measure)

Banded side steps x 20m

Banded Hip Pass Throughs x 20

Banded Leg Curls x30

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Quads

Couch Stretch/Camel