FitCity CrossFit – CrossFit
*FitCity Kids resumes August 15th at 4:30pm every Tuesday and Thursday!! Register here https://fitcitycrossfit.com/fitcity-kids/
Warm-up
Warm-up (No Measure)
3 min Row
AMRAP 3
2 Push Up Complex
5 Squat Blast Offs
5 TSpine Swipes
5 Tuck Jumps
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Ring Push Ups
Metcon
Metcon (AMRAP – Reps)
4 Rounds of :40/:20
Wallballs (20/14)
Mountain Climbers
Ballslams (20/15)
Box Jumps (24/20)
Extra Credit
Warm-up (No Measure)
Banded side steps x 20m
Banded Hip Pass Throughs x 20
Banded Leg Curls x30
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Quads
Couch Stretch/Camel