09072016

FitCity CrossFit – CrossFit

*Nutrition Challenge meeting this Saturday 10am!!! Be there!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Ring Rows

10 Jumping Squats

10m Bear Crawl

10m High Knees

10m Booty Kickers

10m Frankenstein Kicks

Squat & Shoulder Prep

Metcon

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

Mobility

Warm-up (No Measure)

Strap Stretch

Overhead Shoulder Distraction

Partner Hanging Stretch