04182017

FitCity CrossFit – CrossFit

*Bring A Buddy WOD Saturday April 29th at 9am!!!!

Warm-up

Warm-up (No Measure)

200m Run

:20/:10

Bear Crawl

Jumping Squats

Squat & Shoulder Prep

Burgener Warm-Up

Weightlifting

Hang Squat Snatch (1×1)

Work up to a heavy single
*Take 8 minutes to work up to heavy single.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

OHS (95/65)

Lateral Burpees Over Bar

Rx+ (115/75)
*Time cap 12 minutes

Mobility

Warm-up (No Measure)

Strap Stretch including Shoulders

Bridges x3

Split/Straddle Stretch

Pigeon on a Box