FitCity CrossFit – CrossFit
*Deadline to pre-order your new FCCF shirt/tank is tomorrow!!! Sign up posted on the PR board at the gym and in the FB group.
Warm-up
Warm-up (No Measure)
200m Run
:20 of the following:
Shoulder Press PVC/Barbell
Crawlers (no push up)
Jumping Lunges
x3
Squat & Shoulder Prep
Weightlifting
Shoulder Press (3-3-3-3-3)
*Athletes who completed yesterday’s wod will use this as an active recovery staying at 70% of 1RM or less.
Metcon
Metcon (Calories)
2:30 max effort sprints followed immediately by 5 tire flips outside.
Athletes will rest for 3 minutes in between working sets.
x3 rounds
*score=total number of calories so look at your rower before you sprint outside!
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Mobility
Warm-up (No Measure)
Strap Stretch
Overhead Shoulder Distraction
Wall Angels x5-10
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