FitCity CrossFit – CrossFit
*Do you have a friend or family member ready to transform their health? We are offering our next 6 week challenge for LADIES ONLY starting at the beginning of June. If you know someone who might be interested, share this link with them. There are only 15 spots and they will sell out so spread the work quickly! https://fitcitycrossfit.com/fitcity-6-week-challenge/
Warm-up
Warm-up (No Measure)
2 min Air Dyne or Row
AMRAP 5
10 Thomas Touches
10 Ring Rows
5 TSpine Swipes each side
10 Lunge + Pass Through
Squat & Shoulder Prep
Weightlifting
Bench Press (3×3)
Close Grip Bench Press (3×3)
Close Grip Bench Press
Wide Grip Bench Press (3×3)
Metcon
Metcon (No Measure)
Stations
a) Air Dyne 1 min max effort
b) 100m Overhead Plate Carry (45/25)
c) Sled Pull
d) Burpees 1 min max effort
x4
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Pecs, Delts, Shoulders
Foam Roll Upper Back & Glutes