05182016

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Agility Ladder plus Line Drills

Push Up Complex x1

Squat & Shoulder Prep

Metcon

Metcon (Time)

For Time

80 Sit Ups

Then

500m Row

30 Push Ups

800m Run

30 Push Ups

x2

Rx+ Weight Vest for Run & Push Ups

Cash Out

Warm-up (No Measure)

Coach’s Choice Ab Cash Out

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders, Pecs, Delts, Upper Back

Foam Roll as needed