01192016

FitCity CrossFit – CrossFit

*Nutrition 101 this Friday at the gym 7:30pm! FREE!
*2 spots left for the Pull Up/Muscle Up Clinic! You do NOT have to be able to do a pull up to participate. Coach Katie will be showing new progressions for you to work towards your pull up! Click here to sign up:
http://fitcitycrossfit.wodify.com/…/PurchaseByKeyEntry.aspx…

Warm-up

(No Measure)

200m Run

10 One Arm KB Swings

10 Squats

10m Spiderman Crawl

10 Superman

Squat & Shoulder Prep

Weightlifting

Back Squat (4×8)

Challenge yourself, go heavier than last week. Be sure to get 2-3 minutes rest in between each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

200m Run

9 Box Step Ups(30/24)

6 Deadlifts (155/115)

3 Front Squat (155/115)

Rx+ (185/135)

Mobility

(No Measure)

Strap Stretch

Foam Roll Quads, Glutes & Hammys

Camel Stretch