FitCity CrossFit – CrossFit
*28 Day Detox/Nutrition Challenge meeting THIS Friday at 7pm. Meeting for all who are participating in the challenge. We have a FB live option this time around if you can not make it to the mandatory meeting. https://fitcitycrossfit.com/nutrition-challenge/
*HAPPY BIRTHDAY HIRAL!!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 KB Swings
10 Double Unders
10 Back Squats PVC/BB
Squat & Shoulder Prep
Weightlifting
Back Squat (1×1)
*Spend 20 minutes to find a heavy 1 rep max.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
Rx+ Weight Vest
Extra Credit
Warm-up (No Measure)
a) Pistols x16 alternating
b) Strict Pull Ups (3-5 in each position- Wide, Reg, Narrow)
c) Banded Alphabet
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Overhead Shoulder Distractions
Foam Roll Legs as needed