02202015

FitCity CrossFit – CrossFit

*Friday Night Lights starts next Friday! Even if you are not participating in the Open, come support your fellow members and/or do the wod!! 6:30pm Bring a dish to share!
*FitCity wrist wraps available for you to purchase!
*Partner wod tomorrow 9am!

Warm-up

(No Measure)

200m Run + Sun Salutation

10 Ring Rows

10 Wallballs

10 Sit Ups

x2-3

Squat & Shoulder Prep

Metcon

Partner up for practice judging and having someone judge your reps.

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Mobility

(No Measure)

Strap Stretch

Foam Roll Upper Back, Glutes, Hammys