01082018

FitCity CrossFit – CrossFit

*28 Day Detox/Nutrition Challenge meeting THIS Friday at 7pm. Meeting for all who are participating in the challenge. We have a FB live option this time around if you can not make it to the mandatory meeting. https://fitcitycrossfit.com/nutrition-challenge/
*HAPPY BIRTHDAY HIRAL!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 KB Swings

10 Double Unders

10 Back Squats PVC/BB

Squat & Shoulder Prep

Weightlifting

Back Squat (1×1)

*Spend 20 minutes to find a heavy 1 rep max.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute “Cindy”

5 Pull Ups

10 Push Ups

15 Squats

Rx+ Weight Vest

Extra Credit

Warm-up (No Measure)

a) Pistols x16 alternating

b) Strict Pull Ups (3-5 in each position- Wide, Reg, Narrow)

c) Banded Alphabet

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Overhead Shoulder Distractions

Foam Roll Legs as needed