FitCity CrossFit – CrossFit
*Bring A Buddy this Saturday! Class begins at 9am. Bring a friend or family member to be a part of the sport we love!
Warm-up
Warm-up (No Measure)
200m Run
3 Handstand Kick Ups
6 Thrusters Barbell
6 Deadlifts
6 KB Swings
6 Ring Rows
x2
Squat & Shoulder Prep
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*Deadlift weight over 135# must use sound deadening mats.
*Compare to 1/25/16.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll entire body!