FitCity CrossFit – CrossFit
*May Madness begins TODAY! Our goal is to accumulate 10,000 or more double under reps by the end of the month. Only double unders count, not singles. This is a fantastic time to practice before or after class. Every year, many people get DU PRs! Be sure to log your numbers so they count towards our total!
Warm-up
Warm-up (No Measure)
200m Run
10 Med Ball Squat Cleans
10 Med Ball Lateral Jump Overs
10 Light KB Swings
10 Superman
x2
Squat & Shoulder Prep
Weightlifting
Wide Stance Box Squats (7×3)
*Rest 2 minutes between sets. These should be heavy but NO rocking. Set up box below parallel.
Metcon
Metcon (Time)
For time
50 Russian KB Swings (53/35)
40 Wallballs
30 Burpees
20 Squat Cleans (96/65)
Rx+ (70/53) (135/95)
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Quads, Glutes, Hammys
Couch Stretch
LAX Glutes