FitCity CrossFit – CrossFit
*Fight Gone Bad this Saturday at 9am! Everyone should plan to participate!
Warm-up
Warm-up (No Measure)
200m Run
20 Squats
20 Sit Ups
20 Walking Lunges
20 Supermans
5 Burpees
Squat & Shoulder Prep
Strength
Warm-up (No Measure)
a) Strict Chin Up x6-10
b) DB Tricep Extension x12-15
c) 150m Farmers Carry
x3
*Rest 30 seconds between movements.
Metcon
Metcon (Calories)
Stations:
Farmers Carry (53/44)
Hollow Rocks
Mountain Climbers (2 count)
Calorie Row
Rx+ (70/53)
x4
*1 min at each station
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Lats, TSpine, Adductors
Cobra/Child’s Pose
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