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FitCity CrossFit – CrossFit

*All Friday evening classes are cancelled this week. Friday Night Lights begins at 6:30pm Bring your friends and family to cheer you on! All athletes participating on Friday should take Thursday off as a rest day. If you want to come in to the gym, use it as an active recovery day with foam rolling.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Russian Step Ups

3 Push Up Complex

10 Glute Bridges

5 Tuck Jumps

Squat & Shoulder Prep

Metcon

Metcon (Time)

12 Burpee Box Jumps (24/20)

500m Row

x5

Metcon

Warm-up (No Measure)

Barbell Split Squat x 8-10

Plank Complex

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Couch Stretch

Split/Straddle Practice

Pigeon on a Box