03142017

FitCity CrossFit – CrossFit

*Second Annual Intramural Kickball Game/Award Ceremony coming soon on Sunday April 2nd at 3pm!! Bring your family to participate in the fun!

Warm-up

Warm-up (No Measure)

200m Run

10 Pass Throughs

10 Wide Grip Hanging Knee Raises

5 Squat Blast Offs

x3

Squat & Shoulder Prep plus Keg Drill

Skill

Warm-up (No Measure)

Every 30 sec for 5 minutes

2 OHS with perfect form

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

6 OHS (95/65)

6 HSPU

Extra Credit

Warm-up (No Measure)

Bottoms Up KB Carry

Side Plank Hip Touches x10

Mobility

Warm-up (No Measure)

Strap Stretch

Childs Pose/Cobra

Straddle/Split Practice