10142015

FitCity CrossFit – CrossFit

*Villians VS Superheros costume wod party coming on October 24! Mark your calendars now!!

Warm-up

(No Measure)

200m Run

AMRAP 5

10 Primal Pass Throughs

10 Good Mornings

10 KB Swings

Squat & Shoulder Prep

Metcon

Metcon (Time)

20-18-16-14-12-10

Deadlift (50% 1 RM)

100m Suicide Sprint

Cash Out

(No Measure)

Complete 3 min plank hold with as few breaks as possible.

Mobility

(No Measure)

Strap Stretch

Foam Roll body as needed

Contract/Relax Lunge

Banded Leg Kicks