FitCity CrossFit – CrossFit
*Congrats to our athletes who completed their first 5k run yesterday!!
Warm-up
Warm-up (No Measure)
200m Run
10 Front Squats PVC/Barbell
10m Spiderman Crawl
10m High Knees
10 Pass Throughs/Round Ups
Squat & Shoulder Prep plus Overhead Shoulder Distraction
Weightlifting
Front Squat (1 1/4 Front Squat)
*Work up to 3 RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
8 Deadlifts (155/105)
8 Burpee Box Jumps (24/20)
Rx+ (225/155)
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Quads
Keg Drill