09222015

FitCity CrossFit – CrossFit

*Beach wod this Saturday!!!!

Warm-up

(No Measure)

200m Run

AMRAP 5

10 Ring Rows

10 KB SDHP

10 Squat & Toss with partner

Squat & Shoulder Prep

Weightlifting

Shoulder Press (3×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Pull Ups

7 Hang Cleans (95/65)

Rest 1 min

AMRAP 7

7 Wallballs

17 Double Unders

Rx+ (135/95)
*Must be completing all wods Rx to begin Rx+. See your coach for details.

Mobility

(No Measure)

Strap Stretch

LAX Calves, Feet, Glutes, Lats, Traps