04262017

FitCity CrossFit – CrossFit

*Bring A Buddy WOD this Saturday! Class starts at 9am!

Warm-up

Warm-up (No Measure)

2 min Air Dyne

AMRAP 2

10m Inchworm

10m Ballerina

10m Spiderman Crawl

10m Frankenstein Kicks

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

20 Sit Ups

15 Box Step Ups (24/20)

10 Push Ups

2 Burpees

Rest 1 min

3 Rounds

Rx+ Weight Vest for Step Ups, Push Ups & Burpees

Extra Credit

Warm-up (No Measure)

Spend 10-15 minutes stretching, foam rolling, and working on your mobility weaknesses.