FitCity CrossFit – CrossFit
*Parents Night was a huge success! Sold out!! Get your kids in on the action next time!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 KB Swings
5 Single Leg RDLs each leg
10 Kips
3 Handstand Kick Ups
Squat & Shoulder Prep
Weightlifting
Deadlift (5×5)
Metcon
Metcon (Time)
75m Walking Lunge
50 Air Squats
50 Superman
x3
For time
Extra Credit
Warm-up (No Measure)
a) Good Mornings x5 (with weight and perfect form)
b) Goat Bag Swing x12
c) Banded Side Step x10m
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Upper Back