03282017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Row then

10 Lunges

10 Shoulder Press PVC/Barbell

20 Mountain Climbers

x2

Squat & Shoulder Prep

Warm-up (No Measure)

2 min Row then

10 Lunges

10 Shoulder Press PVC/Barbell

20 Mountain Climbers

x2

Squat & Shoulder Prep

Weightlifting

Shoulder Press (3×3)

Metcon

Blackjack (Time)

20-1 Ladder

Push Ups

Sit Ups

20 Push Ups

1 Sit Up

19 Push Ups

2 Sit Ups

18 Push Ups

3 Sit Ups….

Time
*Compare time from 7/7/16