FitCity CrossFit – CrossFit
*Did you reserve your kayak with Chandree yet for our Third Annual FitCity Kayak Trip?! You do not want to miss this trip. So FUN!!
*HAPPY BIRTHDAY DIANE AND PAT!!
Warm-up
Warm-up (No Measure)
2 minute row
Then
2 minutes of the following
:20
KB SDHP
KB Single Arm Thruster- Left
KB Single Arm Thruster- Right
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
EMOM 7
Even- Squat Clean + Power Clean
Odd- Air Dyne or Row
Metcon
Metcon (AMRAP – Rounds and Reps)
In two minutes complete:
3 Heavy Thrusters (85% of 1 RM Thruster)
1 Shuttle Sprint
Max Reps C2B Pull Ups
Rx+ Max Reps Ring Muscle Ups
Rest 2 Minutes
x4
Mobility
Warm-up (No Measure)
Strap Stretch
Bridges x3
Couch & Camel Stretch
Keg Drill