FitCity CrossFit – CrossFit
*Gym closed this Saturday morning!!
*Beach WOD this Sunday. Details will be sent out via email and Facebook group. Don’t miss the fun!!! Kids and families welcome!
*HAPPY BIRTHDAY CORY PERSON!!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
5 Crawlers plus push up
5 Squat blast offs
10 Ring Rows
10 Double Unders
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds)
Every 4 minutes for 28 minutes:
400m Run
5 Pull Ups
10 Push Ups
15 Squats
:20 Plank Hold
Rest remaining time
Rx+ Weight Vest
Extra Credit
Warm-up (No Measure)
Side Plank x 30-60 sec
Side Plank HIp Touches x 10-15 each side
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Child’s Pose
Bridges x3
LAX Pecs, Delts, Lats, Glutes