10042017

FitCity CrossFit – CrossFit

HAPPY BIRTHDAY SHANITA!!

Warm-up

Warm-up (No Measure)

200m Run

:20/:10

Squats x3

Double Unders x2

DB/KB Push Press (light!) x3

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

10 Burpee Box Jump Overs (24/20)

20 KB Swing (53/35)

Shuttle Run

10 Push Ups

20 Single Arm KB Push Press (53/35)

Shuttle Run

Rx+ (30/24) (70/53) (70/53)

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Calves, Shins, Glutes, Upper Back

Bridges x3

Childs Pose x30 sec