09132016

FitCity CrossFit – CrossFit

Congrats to all teams who have competed in our Team Series Challenge!! Way to go!!!

Warm-up

200m Run

AMRAP 5

10 Ballslams

10 Double Unders

10 TSPine Swipes

10 Leg Kicks

Squat & Shoulder Prep

Skill

Skill- Coach Choice

Metcon

EMOM 20

Even-5 Hang Snatch at 60-65% of 1RM

Odd- Alternate between Goat 1 and Goat 2

Weightlifting

Hang Power Snatch

Mobility

Strap Stretch

LAX Traps, Upper Glutes

Cobra/Childs Pose

Foam Roll as needed