04052017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Line Drills & Agility Ladder

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

30 Wallballs 20/14

Suicide Sprint

30 Walking Lunges

Suicide Sprint

30 Butterfly Sit ups

Suicide Sprint

30 Push Ups

Suicide Sprint

30 KB Russian Swings 53/35

Suicide Sprint

RX+ 70/53

Extra Credit

Warm-up (No Measure)

Side Plank x30 sec each side

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Pigeon on a Box

Couch Stretch