05152015

by Coach Sarah | May 15, 2015 | Wod

FitCity CrossFit – CrossFit

*Yoga today at 4pm and Sunday 9am!!

Warm-up

(No Measure)

200m Run

5 mins of the following:

10 Ring Rows

5 Wall Squats

10 KB Swings

Squat & Shoulder Prep

Weightlifting

Deadlift (5@65%, 5@75%, 5+@85%)

Metcon

Metcon (Time)

15 Box Step Ups(24/20)

10 Hang Cleans (95/65)

15 Knees to Elbows

10 Hang Cleans

15 Box Step Ups

Rx+ (135/95)

Mobility

(No Measure)

Strap Stretch

Foam Roll as needed

Bridges x3