FitCity CrossFit – CrossFit
*CrossFit 101 Pop Up Course gift certificates…buy your friend/family member the gift of the YEAR!
Warm-up
Warm-up (No Measure)
200m Run
Then
1 min Double Under practice
10 Push Ups
10 DB Thrusters
x3
Squat & Shoulder Prep
Weightlifting
Push Press (4×4)
*Absolutely NO bent knees on the drive portion of the press or you will be asked to go lighter to fix the form. We want you to get stronger!
Metcon
Metcon (Time)
100 Thrusters for time (45/35)
Rx+ (65/45)
Extra Credit
Warm-up (No Measure)
a) Split/Straddle practice for 5 minutes
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Quads & Upper Back