07082017

FitCity CrossFit – CrossFit

*Be sure to drink at least half your body weight in ounces! Dehydration is very real and can be very serious. Stay hydrated!!

Warm-up

Warm-up (No Measure)

400m Team Run

CrossFit Volleyball

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

Partner 1- Static

Partner 2- Dynamic

then switch and rotate

Stations

DB Thrusters- Squat Hold

KB Swings- OH Hold/HS Hold

Pull Ups/Ring Rows- Ring/Dip Station Hold

Vups- Plank Hold

Row- Chin Up Hold

Rest 1 minute

Repeat
*First round partner 1 begins in static hold. Round 2 partner 1 begins in dynamic hold.

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed