10202016

FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY NICOLE!!
*Halloween WOD Saturday Oct 29, 9am!
*Did you sign up for our first ever FitCity Running Club?! Talk to Coach Sarah to get signed up!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Vertical Jumps

10 Mountain Climbers Plus Push Ups

10 KB Swings

Squat & Shoulder Prep

Weightlifting

Bench Press (5×4)

Metcon

GI Joe (Time)

50 Burpee Pull Ups for time

*Wear body armor if you have it.
Compare time to 2/9/16.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Pecs, Shoulders, Delts

Foam Roll as needed