FitCity CrossFit – CrossFit
*Running Club will be back by popular demand this fall!! Stay tuned for details!
*HAPPY BIRTHDAY LAURIE!!
Warm-up
Warm-up (No Measure)
400m Team Run
Beach Ball Warm Up
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Spend 10 minutes working on a “goat”. It can be a skill or a strength related movement.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner write your own WOD by matching number of reps with movement. The numbers do have to be in order from largest to smallest.
AMRAP 20
100-80-60-40-20
Calorie Row
Burpees
Squats
Lunges
Vups/Hollow Tucks
Mobility
Warm-up (No Measure)
Strap Stretch
Foam roll as needed
Toe Touches/Straddle/Split practice