FitCity CrossFit – CrossFit

*Save the Date! July 22nd, third annual Weeki Wachee Kayak Trip!!!!! This is a whole day family event that you will definitely want to be a part of!


Warm-up (No Measure)

200m Run

Shoulder Activation

With PVC then Barbell

5 Thrusters

5 Push Press

Squat & Shoulder Prep


Push Press (5×5)

*Immediately following push press, complete 5 strict chin ups. Rx+ unbroken and weighted. Then rest 2 minutes before beginning next set of presses


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups


Warm-up (No Measure)

Strap Stretch

Overhead Shoulder Distraction

Toe Touches/Straddle/Split Stretches

Foam Roll as needed