10192016

FitCity CrossFit – CrossFit

*Halloween WOD Saturday October 29, 9am!!

Warm-up

Warm-up (No Measure)

400m Run

AMRAP 5

“Cindy”

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Right Arm KB Walking Lunges (44/26)

20 Cal Row

20 Left Arm KB Walking Lunges

20 Weighted Sit Ups (25/15)

Rx+ (53/35)

Mobility

Warm-up (No Measure)

Side Bends x10-15

Penguinos x 40

Side Plank Hip Touches x10-15

x2-3

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Foam Roll as needed