07132016

FitCity CrossFit – CrossFit

*This Saturday, Bring A Buddy WOD at 9am!! Show your friends & family why you do what you do!

Warm-up

Warm-up (No Measure)

200m Run

20 seconds of the following:

Ring Rows

Russian Step Ups

Grasshoppers

Rest 20 sec,

x3

Squat & Shoulder Prep

Metcon

Metcon (Time)

For Time

150 Double Unders

100 Squats

80 Lunges

60 Russian KB Swings (53/35)

40 Toes to Bar

30 Wallballs (20/14)

20 Bar Facing Burpees

10 Push Press (95/65)

Rx+

KB Swings (53/35)

Push Press (135/95)

Cash Out

Warm-up (No Measure)

Optional Cash Out

25 Strict Pull Ups Not For Time

Rx+ Strict Chest to Bar

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, & Upper Back

Shoulder Wall Stretch