FitCity CrossFit – CrossFit
*Obstacle Course Kids summer camp begins today! 1pm!! If you didn’t get your child signed up before it sold out, be sure to register for our July FitKids camp!! https://fitcitycrossfit.com/summer-camp/
*HAPPY BIRTHDAY RICK!!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Squats (change stance each round)
8 BB Hang Power Squat Cleans
6 Good Mornings
10 Kips
Squat & Shoulder Prep
Weightlifting
Wide Stance Box Squats (8×3)
*Rest 2 minutes between sets. These should be heavy but do not break form. No rocking and chest stays vertical.
Metcon
Cornerback (Time)
21-15-9
Deadlift (135/95)
Hang Power Cleans (135/95)
Front Squat (135/95)
Rx+ (155/105)
Compare to 2/2/17 using the same weight try to beat your time or how far you got within the time cap.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Glutes, Hammys, Traps
Couch Stretch