FitCity CrossFit – CrossFit
*FitCity Kids resumes today!! 4:30pm every Tuesday and Thursday! Bring your kids to try it out! Arrive 5-10 minutes early if it is their first time.
*BRING A BUDDY WOD this Saturday morning!! 8:50am arrival time for newbies, class begins at 9am!
Warm-up
Warm-up (No Measure)
200m Run
10 Pass Throughs/Round Ups
5 Scorpions
10 KB SDHP
5 Burpees
x2
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Wall Walks
Metcon
Metcon (Time)
For time
12 Squat Cleans (95/65)
12 Burpees
12 Hang Squat Cleans (95/65)
12 Burpees
12 Power Cleans (95/65)
12 Burpees
12 Hang Cleans (95/65)
12 Burpees
Rx+ (135/95)
*Time cap 12 minutes
Extra Credit
Warm-up (No Measure)
a) 200m Sled Pull Powerwalk
*Empty for all athletes. Goal is keep heels down on the ground.
b) Scap Pull Ups x5-10
c) Band Pull Aparts x30
x1
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps, Lats, Glutes
Keg Drill