FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY KHADEEJAH!!
Warm-up
Warm-up (No Measure)
2 min Air Bike or Row
then
8 PVC/BB Push Press
8 Russian Step Ups
20 sec Samson Stretch each side
x3
Squat & Shoulder Prep
Weightlifting
Push Press (4×2)
*85-90% of 1 RM for all 4 sets. Rest at least 90 seconds between sets.
Metcon
Metcon (Time)
For Time
12 Front Rack Walking Lunges (95/65)
400m Run
x4
Rx+ (115/75)
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Upper Back
Chest Opener on Foam Roller
LAX Shoulders, Pecs, Delts, Traps