04142016

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

15 Double Unders

2 Push Up Complex

10 Push Press PVC/Barbell

Squat & Shoulder Prep

Weightlifting

Bench Press (4×4)

Metcon

Metcon (AMRAP – Rounds)

EMOM 14

Even- 15/12 Cal Row

Odd- 10 Push Press (95/65)

Rx+ (135/95)

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Legs as needed

Bridges x3

Shoulder Wall Stretch