FitCity CrossFit – CrossFit
*Did you sign up your child for Parents Night Out?? This Saturday 6-9pm. Nerf wars, dodge ball, pizza and so much fun! Your child is welcome to bring a friend! There is a limited number of spaces so sign up today! http://fitcitycrossfit.wodify.com/…/PurchaseByKeyEntry.aspx…
Warm-up
Warm-up (No Measure)
200m Run
Tabata Style
Push Ups
Lateral Lunges
Knee Raises
x3
Squat & Shoulder Prep
Weightlifting
Floor Press (5×5)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
With a partner:
Partner 1- 200m Row
Partner 2- KB Front Rack Hold
Score= total meters covered in 10 minutes.
Extra Credit
Warm-up (No Measure)
a) Floor Wipers x20
b) Bicycles x20
x2
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Pecs, Delts, & Traps
Bridges x3
Split/Straddle Practice