FitCity CrossFit – CrossFit
*Reminder our FitCity Teens class meets every Monday and Wednesday at 7:30pm. They are kickin’ butt and getting stronger every week! Talk to Coach Iman for more details!
Warm-up
Warm-up (No Measure)
200m Run
KB Warm up
:30/:20
Squat & Shoulder Prep
Metcon
Metcon (Time)
500m Row
20 KB Swings (53/35)
12 Pull ups
Rest 2 min
x4
Rx+ Bar muscle up (6/3)
Warm-up (No Measure)
a) Single leg RDLs x6-8
b) Bent over rear delt raises x10-15
c) Superman x10-15
x3
*Rest 30sec between movements
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Upper Back, Lats, Glutes, Hammys