08162017

FitCity CrossFit – CrossFit

*Did you sign up for the Nutrition Challenge? Nutrition Seminar for challenge participants only! Don’t wish for it, work for it!! https://fitcitycrossfit.com/nutrition-challenge/

Warm-up

Warm-up (No Measure)

800m Run

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

EMOM 6

Even- Gymnastics goat

Odd- :30 Double Unders or DU practice

Then Rest exactly 5 minutes

AMRAP 15

With a Partner

Max Meter Row

*All athletes must run a 400m run one time.

Extra Credit

Warm-up (No Measure)

a) Bird Dog x 30 sec

b) Side Plank Crunch x10 each side

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

Couch Stretch

Bridges x3