02142017

FitCity CrossFit – CrossFit

*Happy Valentine’s Day! We love our members!! Wear your red or pink today or show how much you LOVE FitCity with a FitCity shirt!

Warm-up

Warm-up (No Measure)

3 min Double Under practice

Simon Says

Squat & Shoulder Prep

Metcon

Metcon (Time)

Every 7 minutes

400m Run

500m Row

40 Double Unders

x3
*Goal is to complete each round 1:30-2:00 rest.

Weightlifting

Warm-up (No Measure)

Wide Grip Pull Ups x6-8

Bottoms Up KB Carry

x4
*Rest 30 sec between movements

Mobility

Warm-up (No Measure)

Strap Stretch

Shoulder Wall Stretch

Overhead Shoulder DIstraction

Foam Roll as needed