FitCity CrossFit – CrossFit
*Tomorrow Friday Night Lights! Begins at 6:15pm.
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
3 Push Ups each(Close/Regular/Wide)
5 Crawlers(no push up)
10 Light Single Arm KB Swings(each arm)
Squat & Shoulder Prep
Weightlifting
Bench Press (5-5-5-5)
*Work up to heavy set of 5. Rest 2 min between sets. Do not count warm up sets.
Metcon
Metcon (Time)
75 KB Swings for time(53/35)
*10 burpee penalty for breaking up swings.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Upper Back & Glutes
LAX Shoulders & Pecs
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