07132017

FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

8-10 reps of each movement

Squat & Shoulder Prep

Metcon

300 (Time)

25 Pull ups

50 Deadlifts (95/65)

50 Push Ups

50 Box Jumps (24/20)

50 Floor Wipers

50 KB Clean & Press (35/26)

25 Pull Ups

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Upper Back, Lats, Glutes

Warm-up (No Measure)

Strap Stretch

Foam Roll Upper Back, Lats, Glutes