FitCity CrossFit – CrossFit
*Nutrition 101 Monday 8/17 at 7:30pm at the gym.
Warm-up
(No Measure)
200m Run
Ali, Sabrina, Alina and Jess hanging out in front of a fan after the wod!
AMRAP 5
10 Squats
10 Good Mornings
10m Frankenstein Kicks
10m Booty Kickers
10m Side Shuffle x2
Squat & Shoulder Prep
Weightlifting
Back Squat (3×10)
Lean Machine
Weightlifting
Back Squat (3×4)
Buff n’ Tuff
Metcon
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Mobility
(No Measure)
Strap Stretch
LAX Glutes & Hammys
Bally Wally Back & Glutes
Foam Roll as needed
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