FitCity CrossFit – CrossFit
**Super duper fun day with our FitCity family on the Weeki Wachee river!!!
Warm-up
Warm-up (No Measure)
200m Run
3-5 Burpee Broad Jumps
2 PVC/Barbell Squat Complex (2 Thrusters + 5 Back Squats)
3-5 Handstand Kick ups
3 Primal Pass Throughs
x2
Squat& shoulder Prep
Weightlifting
Back Squat (4×10)
*Try to stay at same weight as 6/19. We are increasing the volume so if you need to go lighter, that is ok! Rest at least 2-3 minutes between sets.
Metcon
Metcon (Time)
Every minute 3 Burpees
5 HSPU
10 Thrusters (95/65)
x5
*Time cap 12 minutes
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Quads, Glutes, Hammys and Upper Back
Bridges x3
Couch Stretch