06042015

FitCity CrossFit – CrossFit

Warm-up

(No Measure)

200m Run

5 mins of the following:

10 Ring Rows

5 Super Slow Squats

10m Frankenstein Kicks

10m Spiderman Crawl

Squat & Shoulder Prep

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Mobility

(No Measure)

Strap Stretch

Foam Roll as needed

LAX Shoulders, Glutes, Calves

Bridges x3