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 (No Measure)

200m Run

10 Med Ball Squat Cleans

10 Med Ball Lateral Jump Overs

10 Light KB Swings

10 Superman


Squat & Shoulder Prep


Wide Stance Box Squats (7×3)

*Rest 2 minutes between sets. These should be heavy but NO rocking. Set up box below parallel.


Metcon (Time)

For time

50 Russian KB Swings (53/35)

40 Wallballs

30 Burpees

20 Squat Cleans (96/65)

Rx+ (70/53) (135/95)


Warm-up (No Measure)

Strap Stretch

Foam Roll Quads, Glutes, Hammys

Couch Stretch

LAX Glutes