03082017

FitCity CrossFit – CrossFit

*Friday Night Lights 6:15pm for week 3!!
*HAPPY BIRTHDAY TINA!!

Warm-up

Warm-up (No Measure)

200m Run

PVC Pipe Game

Partner Med Ball Warm Up

10 Squat & Toss

10 Sit Ups

10 Step Ups (Alternating)

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

15 Burpees onto a plate (45/25)

15 KB Swings (53/35)

15 Jumping Pull ups

15 Wallballs (20/14)

15 Box Jumps (24/20)

200m Run

Rx+ (70/53) KB, (30/24) BJ
*Score= total reps. Completed run equals one rep.

Extra Credit

Warm-up (No Measure)

Shoulder Recovery with bands

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

LAX Feet and Ankle tacking

Camel Stretch