10182017

FitCity CrossFit – CrossFit

*Save the Date for our Halloween costume/wod/bring a buddy PARTY!!!! Saturday 10/28 @ 7:30pm! Its going to be a blast! Potluck sign up sheet to be posted at the gym soon. Please let Chandree know if you are bringing a guest! Adults only.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Single Arm KB Swings (each side)

10 Squats

20 Jumprope (double or singles)

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Rope Climbs

Metcon

Metcon (Time)

20 KB SDHP (53/35)

20 Box Jumps (24/20)

20 Push Ups

20 Cal Row

Rest 1 minute

x4

Extra Credit

Warm-up (No Measure)

a) Ring Dips x10

b) Scap Pull Ups x5

c) Vups x20

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Split/Straddle Practice

Foam Roll as needed