FitCity CrossFit – CrossFit
*Yoga with Jenny Friday 4pm!
*If you haven’t signed up yet, there is a group of us participating in the Miles for Moffitt charity 5k. Please join us!! http://www.milesformoffitt.com/faf/home/default.asp?ievent=1120678
Warm-up
(No Measure)
200m Run
5 mins of the following:
10 Ring Rows
10 Mountain Climbers/Grasshoppers
10m Frankenstein Kicks
10m Spiderman Crawl
Squat & Shoulder Prep
Weightlifting
Bench Press (5@75%, 3@85%, 1+@95%)
Metcon
GI Joe (Time)
50 Burpee Pull Ups for time
Cash Out
(No Measure)
Accumulate 30 second ring hold (maintain hollow)
40 sit ups as fast as possible
x2-3
Rest about 2 minutes in between rounds
Mobility
(No Measure)
Strap Stretch
Bridges x3
Foam roll as needed
Overhead SHoulder Distractions
Recent Comments