07012017

FitCity CrossFit – CrossFit

*Hero WOD on Monday in all classes!! Fourth of July, Gym closed.

Warm-up

Warm-up (No Measure)

400m Team Run

Team Burpee Challenge

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a team of 3:

Partner 1- Static Hold (plank, squat, handstand, pike, lunge, hang)

Partner 2- Rest

Partner 3-

6 Pull Ups

7 Mountain Climbers

8 Front Rack Walking Lunges

x1

Then rotate. Score equals number of rounds and reps completed of the 6-7-8 completed in total.

Mobility

Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash

Foam Roll as needed