08092017

FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY MICHAEL W!!!

Warm-up

Warm-up (No Measure)

200m Run

Tabata Style

Box Steps ups

KB SDHP

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

EMOM 6

2 Power Cleans

Max Reps Double Unders

*Stop at :45

Metcon

Metcon (No Measure)

a) DB Bent Over Row x15

b) Strict Press x15 Empty barbell

c) Band Pull Aparts x15

d) Hollow Tucks x15-20

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Bridges x3

Couch Stretch

Shoulder Wall Stretch