03162017

FitCity CrossFit – CrossFit

*Friday Night Lights tomorrow at 6:15pm!

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

AMRAP 5

10 Tuck Jumps

10 Push Press PVC/Barbell

5 Primal Pass Throughs

5 TSpine Swipes

Squat & Shoulder Prep

Weightlifting

Push Press (4×6)

*In between each set of push press, complete 5 seated box jumps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

Max cal Air Dyne

Rest 3 min

x2 (optional 3rd round)

Mobility

Warm-up (No Measure)

Strap Stretch

COuch Stretch

LAX Shoulders, Traps, Lats