09252017

FitCity CrossFit – CrossFit

*Game Night was a blast! Thanks to all who came out!

Warm-up

Warm-up (No Measure)

200m Run

6 Front squat PVC/Barbell

6 Shoulder press PVC/Barbell

6 Russian box step ups

4 Plank to Pike

x2

Squat & Shoulder Prep

Weightlifting

Front Squat (4×6)

*Compare to 8/28/17 and try to go heavier.

Metcon

Metcon (Time)

21-15-9

Cal Row or Cal Air Dyne

Thrusters (115/75)

Rx+ (155/105)

For time

Extra Credit

Warm-up (No Measure)

a) 100m Sled Speed Walk (heels down)

b) Split Squats x10 each leg

c) Gymnastics Squat x10-12

d) Calf Raises x25

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Quads, Glutes, Hammys, Calves