FitCity CrossFit – CrossFit
*FitCity Girls Night Out is happening this Friday! If you haven’t heard about it please reach out to Chandree or Lisa. FitCity ladies are invited!!!
*HAPPY BIRTHDAY AUBREY!!!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
8 Back Squat PVC/Barbell
5 Crawlers plus Push Up
8 Single Arm KB Swing (each arm)
Squat & Shoulder Prep
Weightlifting
Back Squat (4×8)
*Compare to 4/3/17. Try to go heavier if possible by 5#. Rest 2-3 minutes between sets.
Metcon
Metcon (Time)
400m Run
15 Burpees Over Hurdle/Med Ball
x3
Extra Credit
Warm-up (No Measure)
a) Sled Push 50m
b) Strict Pull Ups x 5-10
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Quads, Upper Back
LAX Hammys on box