FitCity CrossFit – CrossFit
*Thank you to those who brought a buddy for our monthly Bring A Buddy event. You will see we will be alternating between Saturday mornings and Wednesday evenings to provide options for those guests who need weekday workouts.
*HAPPY BIRTHDAY RENUKA!!
Warm-up
Warm-up (No Measure)
2 min Air Bike or 2 min Row
AMRAP 4
10 Pass throughs
5 Round Ups (each side)
10 Single arm ball toss to opposite hand (3lb ball)
10 Single arm kb swing (each side)
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
EMOM 10
0-5 Shoulder Press x3
5-10 Push Press x5
*Increase weight if needed for push press. Must be unbroken, no pause in bottom rack position. Absolutely NO jerks allowed.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 Toes to Bar
30 Double Unders
8/5 Strict Pull Ups
30 Double Unders
Rx+ Unbroken strict pull ups for all rounds.
*No weight vest allowed. Goal is speed.
Extra Credit
Warm-up (No Measure)
a) Delt Raises x10-12
b) Bicep curl with Iso hold x10
c) Plyo push ups x10
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch