FitCity CrossFit – CrossFit
*Kickball/Awards this Sunday 3:30pm, Branchton Park (across the street from gym)!! Bring your family for the fun!
Warm-up
Warm-up (No Measure)
200m Run
:30 each station
Air Dyne
Battle Ropes
Crawlers
KB Swings
x3
Squat & Shoulder Prep
Weightlifting
Deadlift (Deadlifts 5×5 @ 65-70% of 1 RM)
*Rest one minute between sets.
Metcon
Metcon
Metcon (AMRAP – Reps)
In 4 minutes:
21 Deadlifts (135/95)
21 Squat Thrust
Rest 1 minute
In 3 minutes:
15 Deadlifts (155/105)
15 Squat Thrust
Rest 1 minute
In 2 minutes:
9 Deadlifts (185/125)
9 Squat Thrusts
Rx+ (185/135) (205/145) (225/155)
*Score= Total reps completed within time frame for each round.
Extra Credit
Warm-up (No Measure)
10 Dead Bugs
10 Superman
x3
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Upper Back
Cobra/Child’s Pose