08242017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

:20/:10

Push Ups

PVC Push Press

Reverse Lunges

x3

Squat & Shoulder Prep

Metcon

Metcon (Time)

For Time

10 Push Press (85/55)

10 Sit Ups

Rest 30 sec

x10

Rx+ (95/65, Unbroken)

Weightlifting

Bench Press (5-5-3-3-3-1-1-1-1)

Mobility

Warm-up (No Measure)

Strap Stretch

Shoulder Recovery with Bands

Overhead Shoulder Distractions

Wall Shoulder Stretch