FitCity CrossFit – CrossFit
*FitCity Girls Night Out tomorrow! All ladies are invited! For details reach out to Chandree or Lisa!
Warm-up
Warm-up (No Measure)
200m run
AMRAP 5
10 PVC/Barbell Push Press
10 Jumping Squats
10 Kips
5 Tuck Jumps
Squat & Shoulder Prep
Weightlifting
Shoulder Press (4×6)
*Rest exactly 90 seconds between rounds. Try to maintain same heavy weight for all 4 sets.
Metcon
Metcon (Time)
30 Push Ups
20 Goblet Squat (53/35)
20 Push Press (95/65)
30 Sit Ups
x3
Rx+ one extra round
Extra Credit
Warm-up (No Measure)
Shoulder Recovery with Bands
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders, Delts, Pecs
Foam Roll as needed