09092017

FitCity CrossFit – CrossFit

*Facebook post and member text will be sent out in for gym closings depending on the path of Irma. Be safe everyone!

Warm-up

Warm-up (No Measure)

400m Team Run

Hungry Hungry Hippo

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

“Go Away Irma”

AMRAP 20

20m Wheelbarrow (scale to bear crawl)

100 KB Swings

200m Run

80 Wallballs (10 burpee penalty if the ball drops!)

200m Run

60 Single Arm DB/KB Push Press

200m Run

40 Vups/Sit Ups

200m Run

20 Toes to Bar

Mobility

Warm-up (No Measure)

Strap Stretch

Partner Stretch