FitCity CrossFit – CrossFit
*Christmas in July WOD Saturday 9 AM. Come dressed in your holiday attire!
Warm-up
(No Measure)
200m Run
AMRAP 5
2 Push Up Complex
5 Slow Motion Wall Squats
10 KB Swings
Squat & Shoulder Prep
Weightlifting
Front Squat (3×10)
Lean Machine
Weightlifting
Front Squat (3×3)
Buff n’ Tuff
*Add 5#
Metcon
Metcon (AMRAP – Reps)
AMRAP 6
8 Hang Snatch (95/65)
4 Ring Dips
Mobility
(No Measure)
Strap Stretch
Foam Roll Upper Back
Wall Shoulder Stretch
Bridges x3