FitCity CrossFit – CrossFit
Super Hero vs Villain Costume wod party tonight, 6:30pm at the gym! Bring a paleo dish to share and adults come have some fun!
Warm-up
(No Measure)
400m Indian Run
Heroes vs villains wod party was a blast!!
Four Corners
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
Partner 1
400m Row
Partner 2
10-20-30-40-50
KB/DB Snatch (each side)
Double Unders
Sit Ups/Vups
Mountain Climbers
KB/DB Swings
*Partner 1 & 2 will determine which number of reps will go with which movements. While partner 1 is rowing, partner 2 is working on the AMRAP. Then switch when each person completes the row.
Mobility
(No Measure)
Strap Stretch
Partner Barbell Smash
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