10202015

FitCity CrossFit – CrossFit

*Are you a Superhero or Villain?? Come join the FitCity fam at our wod party this Saturday, 6:30pm til whenever! Adults only! Sign up at the gym for your team and what you will bring for the paleo potluck!!

Warm-up

(No Measure)

200m Run

Women only Saturday morning class!

LIne Drills

Squat & Shoulder Prep

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

Mobility

(No Measure)

Strap Stretch

Keg Drill

Foam Roll as needed