07092015

FitCity CrossFit – CrossFit

*Yoga tomorrow 4pm & Sunday 9am!!
*Grinder Sesh Saturday 10:15am. See coach for more info.

Warm-up

(No Measure)

200m Run

AMRAP 5

5 Vertical Jumps

10 Mountain Climbers

10 Wall Balls

10 Pass Throughs

Squat & Shoulder Prep

Skill

(No Measure)

Pick a “goat” to work on for 10 minutes.

Metcon

Metcon (Time)

21-15-9

Deadlift (185/135)

Box Jumps (24/20)

Lunges

Suicide Sprint

Mobility

(No Measure)

Strap Stretch

LAX Glutes

Camel Stretch

Bridges x3

Foam Roll as needed