FitCity CrossFit – CrossFit
*Yoga this Friday and Sunday!!
*Advanced Sesh, AKA The GRINDER, 10:15am Saturday. All are welcome but talk to your coach for criteria to participate.
Warm-up
(No Measure)
200m Run
5 mins of the following:
10 PVC Thrusters
10m Frankenstein Kicks
10m Spiderman Crawl
Squat & Shoulder Prep
Skill
(No Measure)
Rope Climbs
Metcon
(No Measure)
Stations:
1) Rope Climbs x2
2) Air Dyne 1 min Max Effort
3) 20m Overhead Walking Lunge (95/65)
4) Push Press 1 min Max Effort (45/35)
Mobility
(No Measure)
Strap Stretch
Foam Roll Upper Back & Legs
Overhead Shoulder Distraction
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