04072015

FitCity CrossFit – CrossFit

*Beach wod this Saturday! Classes at the gym cancelled!
*Yoga with Jenny Friday 4pm!

Warm-up

(No Measure)

200m Run

5 mins of the following:

10m Spiderman Crawl

10 PVC OHS

10 Jumping Jacks

Squat & Shoulder Prep

Skill

(No Measure)

Rope Climbs

Metcon

Metcon (AMRAP – Rounds)

EMOM 12 minutes

Even-10 Wallballs (20/14)

Odd- 1 Rope Climb

Rx+ 15 Wallballs & 2 Rope Climbs

*Record rounds completed

Mobility

(No Measure)

Strap Stretch

Bridges x3

Foam Roll Upper Back, Quads, Glutes

Shoulder Distractions