FitCity CrossFit – CrossFit
*Sign your kids/teens up for summer camp before the spots are gone! Here is the link: https://fitcitycrossfit.com/summer-camp/
*Today and the rest of this week will be deload. Super important part of getting stronger.
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
5 Primal Pass Throughs
5 Glute Bridges
10 Sit Ups
10 Superman
10 OHS PVC/Barbell
Squat & Shoulder Prep
Skill
Power Clean (1×1)
*Goal for today is to work on technique through the extension.
Metcon
Metcon (No Measure)
800m Run for time
Rest 2 minutes
x3
*If you did The Seven yesterday listen to your body. If you need to skip this, complete less than 3 rounds or do it at a recovery pace, please do so. Otherwise, these are sprints. Record fastest time but put all three times in the notes.
*Compare time to 12/10/15.
800m Run (Time)
Max Effort 800m Run
Mobility
Warm-up (No Measure)
Strap Stretch
Partner Barbell Smash Hammys, Calves, Quads
Couch Stretch