01102017

FitCity CrossFit – CrossFit

*Grinder this Saturday. Talk to your coach to see if this session is appropriate for you and your goals.

Warm-up

Warm-up (No Measure)

200m Run

Circle Warm Up

Squat & Shoulder Prep

Skill

Metcon (Weight)

a) Farmers Carry x 100m (53/35)

b) Handstand Hold x10-30 seconds

x4

Rx+ (70/53)

Metcon

Metcon (Distance)

Teams of 3:

30:00 Max Meters on the Rower.
*Score=Total Meters

Extra Credit

Warm-up (No Measure)

KB Single Leg RDLs 3×6-8

*Rest 60 seconds between rounds.

Mobility

Warm-up (No Measure)

Strap Stretch

Couch Stretch

Bridges x3