04192017

FitCity CrossFit – CrossFit

*Nutrition challenge participants are crushing it! Day 3!

Warm-up

Warm-up (No Measure)

Resistance Sprints

2 min Double/Triple Under practice

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 16

Cal Row

Mountain Climbers

Jumprope (Singles)

Wallballs (20/14)

Rx+ (Double Unders only if proficient)
*Score= Calories+Wallballs

Extra Credit

Warm-up (No Measure)

a) Strict Toes to Bar x10

b) Turkish Get Ups x1 each side

c) Band Pull Aparts x25

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Shoulder Recovery with Bands