02102016

FitCity CrossFit – CrossFit

*Grinder this Saturday!

Warm-up

(No Measure)

200m Run

AMRAP 5

10 Ring Rows

10 Slow Motion Wall Squats

10 Sit Ups

10 Superman

Squat & Shoulder Prep

Weightlifting

Back Squat

50% of 1 RM for Max Reps

x3

*Rest 2-3 minutes between sets.

Metcon

Metcon (AMRAP – Reps)

10 Calorie Row (Cut off at 30 seconds)

Max Reps Wallballs for remainder of minute

Rest 1 minute

x7

*Score is total number of wallballs

Mobility

(No Measure)

Strap Stretch

Couch Stretch

Bridges x3

Foam Roll as needed