09102016

FitCity CrossFit – CrossFit

Warm-up

400m Indian Run

Hungry Hungry Hippo

Squat & Shoulder Prep

Metcon

With a partner complete the following in

AMRAP 20

10 Sync burpees onto a plate

20 Sync db push press

Partner 1 350m Row

Partner 2 plank

10 Sync burpees

20 Sync ring rows

Partner 2 350m Row

Partner 1 plank

10 Sync burpees

20 Sync lunges

Partner 1 300m Row

Partner 2 plank

10 Sync burpees

20 Sync box jumps

Partner 2 300m Row

Partner 1 Plank

Mobility

Strap Stretches

LAX glutes

Foam roll