FitCity CrossFit – CrossFit
**Join the FitCity Run Club this Sunday for a 5k fundraiser in Channelside!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
5 Bent Over Rows
5 Shoulder Press
5 Push Press
5 Barbell Curls
10 Box Step Ups
10 Band Push Downs
10 Band Pull Aparts
Squat & Shoulder Prep plus Wall Angels x10
Weightlifting
Push Press (1×1)
*Work up to heavy 1 RM.
Metcon
Metcon (Time)
Every 5 minutes for 4 rounds:
200m Run
12 Hang Cleans (95/65)
200m Run
12 Shoulder to Overhead (95/65)
Rx+ (115/75)
*score= slowest split
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps, Shoulders
Overhead Shoulder Distractions
Foam Roll Legs