07152015

FitCity CrossFit – CrossFit

*Christmas in July WOD Saturday 9 AM. Come dressed in your holiday attire!

Warm-up

(No Measure)

200m Run

AMRAP 5

2 Push Up Complex

5 Slow Motion Wall Squats

10 KB Swings

Squat & Shoulder Prep

Weightlifting

Front Squat (3×10)

Lean Machine

Weightlifting

Front Squat (3×3)

Buff n’ Tuff

*Add 5#

Metcon

Metcon (AMRAP – Reps)

AMRAP 6

8 Hang Snatch (95/65)

4 Ring Dips

Mobility

(No Measure)

Strap Stretch

Foam Roll Upper Back

Wall Shoulder Stretch

Bridges x3