03012017

FitCity CrossFit – CrossFit

*Friday Night Lights begins at 6:15pm. See you there!

Warm-up

Warm-up (No Measure)

200m Run

:20/:10

Ring Rows

Donkey Kicks

Jumprope/Double Unders

x3

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

EMOM 20

Min 1 Row

Min 2 Strict Pull Ups

MIn 3 Air Dyne

Min 4 Handstand Holds/Bear Crawl

Extra Credit

Warm-up (No Measure)

Stir the Pot 30 seconds at a time(15 sec in each direction) OR Sliders (down & back)

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Child’s Pose

Wall Angels