FitCity CrossFit – CrossFit
*Obstacle Course training camp has 2 spots remaining! Sign up your kids NOW!. FitCity Kids camp in July has several spots but it will go fast once now that the kids are out of school. Lock in a spot for your kids! These are the coolest camps around!!!! https://fitcitycrossfit.com/summer-camp/
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
5 Crawlers (no push up) + 2 Mtn Climbers
10 Lateral Box Step Ups
10 Glute Band Pull Throughs
Squat & Shoulder Prep
Weightlifting
Bench Press (5×5)
*50% of 1RM every 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Burpees
10 Sit Ups
15 Box Step Ups
Extra Credit
Warm-up (No Measure)
Tabata Style
Hollow Hold
x4
then
Superman Hold
x4
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
LAX Pecs, Delts, Shoulders