FitCity CrossFit – CrossFit
*Third annual FCCF kayak trip this Saturday!! Gym closed.
Warm-up
Warm-up (No Measure)
200m Run
Line Drills plus Junkyard Dog
Squat & Shoulder Prep plus Pass Throughs
Metcon
Metcon (AMRAP – Reps)
5 minutes of each of the following:
*Push Ups
*KB Swings (53/35)
*Burpees (6 inch target over extended fingertips)
*Calorie Row
Then immediately run 400m.
Extra Credit
Warm-up (No Measure)
15 sec each
Hollow/Superman
Vups or Tuck Ups
Hollow Rocks
Hollow Hold
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
LAX Shoulders, Lats, Delts, Pecs, Glutes
Bridges x3
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