10122016

FitCity CrossFit – CrossFit

*TShirt pre-orders will be charged to your account this coming weekend. If you prefer to pay cash, please be sure to bring in your money by Friday!

Warm-up

Warm-up (No Measure)

2 min Row

AMRAP 2

10 Stick Sit Ups

10 Pass Throughs

10 Tuck Jumps

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Compare time and notes from 5/4/16.

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Upper Back, Glutes and Hammys

LAX Shoulders & Glutes