03192015

FitCity CrossFit – CrossFit

*Friday Night Lights 6pm!
*Food sign up on PR/Goal Board.
*TShirt Design Submissions due TOMORROW!!!

Warm-up

(No Measure)

200m Run

5 mins of the following:

10 DB Snatch

10 Sit Ups

10 Lateral Lunges

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

2 min Row

2 min Double Unders

2 min KB Swings (53-44/35-26)

x3

*20 second transition

*Rest 1 min between rounds

Cash Out

Metcon (No Measure)

Tabata Plank Hold

*Optional Weighted

Mobility

(No Measure)

Strap Stretch

Bridges x3

LAX Shoulders & Calves