FitCity CrossFit – CrossFit

*GYM CLOSED MONDAY FOR LABOR DAY!!!!

Warm-up

Warm-up (No Measure)

200m Run

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

EMOM 10

Even- :20 kipping/butterfly

Odd- :30 static gymnastics hold

Metcon

Metcon (Time)

25 Shoulder to Overhead (95/65)

800m Run

100 Double Unders

25 Shoulder to Overhead (95/65)

400m Run

100 Double Unders

25 Shoulder to Overhead (95/65)

200m Run

100 Double Unders

For time

Rx+ (115/75)

*2 min cut off for each set of dubs. Rx must complete all dubs in under the 2 min cut off.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders, Traps, Lats on the floor

Bridges x3

Foam Roll Calves

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