04042017

FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY AJ!!!

Warm-up

Warm-up (No Measure)

2min Row/Air Dyne/Double Under

10 Pass Throughs

5 Round Ups

5 Tspine Swipes

1 min Foam Roll Upper Back & Lats

Squat & Shoulder Prep

Warm-up (No Measure)

Burgener Warm Up

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*compare to 5/24/16

Extra Credit

Warm-up (No Measure)

1) 500m Row for time

2) 3-5 Weighted Pull Ups

x3

*Record fastest row.

500m Row (Time)

Max Effort 500m Row

Mobility

Warm-up (No Measure)

Strap Stretch

Keg Drill

Foam Roll Upper Back & Lats

Split/Straddle