10052015

FitCity CrossFit – CrossFit

*Yoga-bility tonight at 7:30!! Every Monday and Wednesday. Get a quick 15-20 min stretch after the wod.

Warm-up

(No Measure)

200m Run

AMRAP 5

1 Push Up Complex

10 Squats

10 Leg Kicks (Each leg)

10 KB Swings

Squat & Shoulder Prep

Weightlifting

Back Squat (5-5-3-3-3-1-1-1-1)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mobility

(No Measure)

Strap Stretch

Foam Roll Legs, Upper Back, Lats

Couch Stretch