062016

FitCity CrossFit – CrossFit

*Nutrition Challenge meeting this Saturday at 10am!!!

Warm-up

Warm-up (No Measure)

3 min Row

AMRAP 3

10 Barbell Deadlifts from the knee

10 Vertical Jumps

10 TSpine Swipes (5 each side)

10 Pass Throughs/Round Ups

Squat & Shoulder Prep

Metcon

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes & Hammys

Cobra/Childs Pose

Bridges x3