09142016

FitCity CrossFit – CrossFit

Congrats to all of our teams who have completed this months Team Series Challenge!!

Warm-up

200m Run

AMRAP 5

10 Ring Rows

10 Front Squat Barbell

10m Grape Vine

10m Crab Crawl

Squat & Shoulder Prep

Banded Shoulder Activation

Metcon (Time)

For Time

20-18-16-14-12-10-8-6-4-2

Front Squats (95/65)

1 min Plank Hold in between sets of Front Squats

*Rx and Rx+ must do sets of Front Squats UNBROKEN

Rx+ (135/95)

Mobility

Strap Stretches

Foam Roll Glutes, Hammys, Quads & Upper Back

Cobra/Childs Pose