08052015

FitCity CrossFit – CrossFit

*Check out pics on our Facebook Page from last week’s Ninja Warrior Training Camp! A great time was had by all!!

Warm-up

(No Measure)

200m Run

AMRAP 5

5 Vertical Jumps

10 Squats

15 Jumping Jacks

Squat & Shoulder Prep

Weightlifting

Front Squat (3×5)

Lean Machine @ 50%

Weightlifting

Front Squat (3×3)

Buff n’ Tuff @ 70%

Metcon

Metcon (Time)

Design Your Wod using these reps and movements:

100 Double Unders

60 Burpees

100 Hand Release Push Ups

Mobility

(No Measure)

Strap Stretch

LAX Glutes & Calves

Foam Roll as needed