05112016

FitCity CrossFit – CrossFit

*Miles For Moffitt 5k this Saturday morning! There will be 9am class if you are not planning on doing the 5k.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

2 Push Up Complex

10 KB Swings

10 Step Ups

Squat & Shoulder Prep

Metcon

Metcon (Time)

20 Burpees

800m Run

1000m Row

800m Run

20 Sit Ups

For Time

Cash Out

Warm-up (No Measure)

Floor Wipers (135-115/95-75)

3×15-20

*Adjust weight as needed. Partner up.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Ankles, Calves, & Feet