FitCity CrossFit – CrossFit
*New 28 day Nutrition Challenge coming soon to FitCity!
Warm-up
Warm-up (No Measure)
200m Run
5 Tricep Push Ups
5 Regular Push Ups
5 Wide Push Ups
10m Inch worms
10m Spiderman Crawl
10m Crab Crawl
10m Frankenstein Kicks
x2
Squat & Shoulder Press
Weightlifting
Bench Press (4×6)
*Compare to 6/1/17 and try to go heavier.
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
3 Cal Row
3 HRPU
6 Cal Row
6 HRPU
9 Cal Row
9 HRPU….
Rx (No worming)
Extra Credit
Warm-up (No Measure)
Rear Delt Raises x10-12
Strict Ring Dips x5-8
Handstand Kick Up (Hollow) x20-30 seconds
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Pecs & Delts
Foam Roll as needed