09232016

FitCity CrossFit – CrossFit

*Deadline to pre-order your new FCCF shirt/tank is today!! Sign up at the gym or in the FB group! Don’t miss out!!
*HAPPY BIRTHDAY TRIPLE T!!!

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

10 Ring Rows

10 KB Swings or Ballslams

10 Grasshoppers or Mountain Climbers

x3

Squat & Shoulder Prep

Metcon

Warm-up (No Measure)

MAKE UP DAY!

Weightlifting

Front Squat (4×10)

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed