02232015

FitCity CrossFit – CrossFit

**The Open begins this week!! Come out and participate or cheer on your fellow members for Friday Night Lights at 6:30pm! Bring a dish to share. Sign up sheet will be at the box later in the week.
**Also, you will notice some small changes at the box today. Be thinking about your 3 month goal to add to our GOAL whiteboard.

Warm-up

(No Measure)

200m Run

5 mins of the following:

10 PVC Back Squats

10 PVC Press

10 PVC Dip, Shrug, Pull

then

Squat & Shoulder Prep

Skill

(No Measure)

Hang Squat Clean

Metcon

Metcon (Time)

10 Hang Squat Cleans (95/65)

10 Back Squat

10 Shoulder to Overhead

x3

Rx+ (5 Rounds)

Mobility

(No Measure)

Strap Stretch

Couch Stretch

LAX Glutes, Shoulders & Traps