FitCity CrossFit – CrossFit
*Going on vacation?? Check out our website for travel workouts you can do with little or no equipment! https://fitcitycrossfit.com/category/travel-wods/
*HAPPY BIRTHDAY DAN AND ANIKA!!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 PVC/BB Thrusters
10 Reverse Lunges
5 Pull Ups (scaled from what you will do in WOD)
5 Squat Thrust Tuck Jump
Squat & Shoulder Prep
Weightlifting
Front Squat (4×6)
*Compare to 6/5/17 and try to go 5# heavier.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
8 Chest to Bar Pull ups
25 ft Front Rack Walking Lunges (95/65)
8 Burpees Over Bar
Rx+ (135/95)
Mobility
Warm-up (No Measure)
Strap Stretch
Keg Drill
Foam Roll as needed