03092017

FitCity CrossFit – CrossFit

*Friday Night Lights tomorrow 6:15pm! All athletes competing in the Open should take today as a recovery day. You may come into the gym for a warm up and stretch/foam roll
session.

Warm-up

Warm-up (No Measure)

200m Run

2 Rope Climb Pulls

10 Good Mornings

10 Single Leg RDLs

x3

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Rope Climbs
*Challenge: In 3 minutes, complete as many rope climbs or rope climb pulls as possible.

Metcon

Warm-up (No Measure)

With a partner

100m Sled Push

100m Farmers Carry

x10
*One athlete completes full round at a time.

Mobility

Warm-up (No Measure)

Spend 10 minutes doing the following:

Strap Stretch

Foam Roll Glutes, Hammys, Quads, Upper Back & Lats