09152016

FitCity CrossFit – CrossFit

*See you Saturday morning at 9am for our weekly partner wod fun!!!

Warm-up

Warm-up (No Measure)

200m Run

:20

Right Leg Straight Leg DL

Left Leg Straight Leg DL

Push Ups

x2

Shoot Throughs x 3

Squat & Shoulder Prep

Stations

Warm-up (No Measure)

Stations:

*Bench Press x 8

*100m Heavy Unbroken Farmers Carry (53/35) each hand Rx+ (70/53)

*Weighted Box Step Ups (24/20) (65/45) x 16

x3-4

Weightlifting

Bench Press (In stations )

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Glutes, Shoulders, Pecs