FitCity CrossFit – CrossFit
*Teen Barbell Camp starts today! If you didn’t get your teen registered, there are spots available. Camp runs for 2 weeks and meets Monday, Wednesday and Friday from10:15-11:15am. Great for all levels!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 KB Swings
10 DB Thrusters
10 Russian Step Ups
Squat & Shoulder Prep
Weightlifting
Sumo Deadlift (5-5-3-3-3)
*Must control weight back to the ground.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15 Sumo Deadlifts (185/135)
10 Box Jumps (24/20)
5 HSPU
Extra Credit
Warm-up (No Measure)
a) Ring Rows x40 with 1 count pause at the top.
b) Glute Banded Pull Throughs x50
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Lats, Glutes & Hammys
Bridges x3