FitCity CrossFit – CrossFit
*FitCity Kids will resume August 15th! Perfect for ages 5-11!! Sign your kids up now! https://fitcitycrossfit.com/fitcity-kids/ Your teen can get in on the action too! Our teen class meets every Monday and Wednesday at 7:30pm during the school year. Fitness and fun, just like our adult classes but just for them!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
5 Single Arm KB Swings each arm
5 Single Arm KB Thrusters each arm
5 Burpee Tuck Jumps
5 Hollow Rocks
5 Superman Rocks
Squat & Shoulder Prep
Weightlifting
Metcon (No Measure)
Pause Back Squats (5×5)
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
Max Rep Thrusters (85/55)
EMOM: 7 Wallballs (20/14)
Extra Credit
Warm-up (No Measure)
Shoulder Recovery with Bands
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed