FitCity CrossFit – CrossFit
*Happy birthday Quinn L!!
*All classes are on for today! Gym closed tomorrow for the 4th of July.
Warm-up
Warm-up (No Measure)
200m Run
With a partner:
5 Synchronized Burpees
10 Synchronized Wallballs
10 Synchronized Toes to Bar/Hanging Knee Raises
x2
Squat & Shoulder Prep plus Keg Drill
Metcon
Jenny (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
20 Overhead Squats, 45#
20 Back Squats, 45#
400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
Extra Credit
Warm-up (No Measure)
5-10 Strict Pull Ups
8-10 Bicep Curls
10-12 Tricep Extensions
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Upper Back, Lats, Glutes
Overhead Shoulder Distractions