FitCity CrossFit – CrossFit
*Nutrition Seminar this Friday at 7:30pm! “You can’t out exercise a bad diet!” Register here: https://fitcitycrossfit.com/nutrition-challenge/
**BRING A BUDDY WOD Saturday morning! Arrive at 8:50am!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
3 Handstand Kick Ups
10 Shoulder Press PVC/BB
10 Reverse Lunges
10 Jumping Jacks
Squat & Shoulder Prep
Weightlifting
Shoulder Press (5-5-3-3-Max Reps )
Metcon
Metcon (Time)
For time
10-8-6-4-2
Ring Push Ups
Strict Pull Ups
Reverse BB Lunges (95/65)
Extra Credit
Warm-up (No Measure)
Shoulder Recovery with Bands
Mobility
Warm-up (No Measure)
Strap Stretch
Shoulder Wall Stretch
Overhead Shoulder Stretch
Foam Roll as needed