FitCity CrossFit – CrossFit
*Beach WOD was so much fun! Thanks to all who came out to participate!
*HAPPY BIRTHDAY TRACY!!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
:20 Booty Kickers
:20 High Knees
10 Back Squats PVC/Barbell
10 Supermans
10 Glute Bridges
Squat & Shoulder Prep
Weightlifting
Pause Back Squats (5×5)
*Rest at least 2 minutes between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Squat Cleans (95/65)
10 Toes to Bar
10 Double Unders
Rx+ (135/95)
Extra Credit
Warm-up (No Measure)
10 Bulgarian Split Squat (each leg)
50 Banded Leg Curls
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, & Quads
Wall Angels x 10