09142017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

2 Push Up Complex

5 Single Arm KB Thrusters (each arm)

10 Jumping Lunges

5 TSpine Swipes

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

Stations

a) 20ft Heavy Sled Push

b) 200m Farmers Carry

c) Bench Press x6 AHAP

d) 50m Overhead Walking Lunges (45/25)

x2-3

*2-3 rounds depending on how you are feeling after the 9/11 WOD.

Extra Credit

Warm-up (No Measure)

a) Bicep Curls x8-10

b) Strict Pull Ups x5 (Optional weighted)

c) Ring Dips x8-10 (Optional weighted)

d) Skullcrushers x10-12
*1-3 rounds depending on how you are feeling after the 9/11 WOD.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Delts, Pecs, Glutes, Lats

Cobra/Childs Pose