04132016

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Thrusters PVC/Barbell

10 Push Ups

10 Ring Rows

Squat & SHoulder Prep

Skill

Warm-up (No Measure)

Accumulate 3 minutes in a hollow ring hold. Rx+ L-Sit Hold

Metcon

Metcon (Time)

40 OH Walking Lunges

400m Run

40 Wallballs(20/14)

400m Run

40 Push Ups

400m Run

40 Supine Ring Rows

400m Run

For Time

Rx+ Weight +Vest for Runs & Push Ups

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Legs

LAX Glutes & Shoulders