FitCity CrossFit – CrossFit

*Friday Night Lights this Friday at 6pm!

Warm-up

(No Measure)

200m Run

5 mins of the following:

10 PVC Thrusters

10 Walking Lunge PVC Pass Throughs

10 Kips

Squat & Shoulder Prep

Skill

(No Measure)

Handstands and Handstand Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Double Unders

15 Wallballs

15 Cal Row

15 HSPU ( or 15 sec Handstand hold x2)

Rest 2 min

Repeat

Mobility

(No Measure)

Strap Stretch

Shoulder Wall Complex

LAX Shoulders & Calves

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