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FitCity CrossFit – CrossFit

*Check your email for several SAVE THE DATE events coming up!
*Last week of the CrossFit Open. Friday Night Lights 6pm!

Warm-up

(No Measure)

200m Run

5 mins of the following:

5 Vertical Jumps

5 Sec Chin Up Hold

5 Squat Blast Offs

Squat & Shoulder Prep

Weightlifting

Back Squat (3 RM or 3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 PVC OHS

100m Run

10 Toes to Bar

9 min AMRAP

Mobility

(No Measure)

Strap Stretch

LAX Shoulders, Glutes, Calves

Keg Stretch

Foam Roll as needed