FitCity CrossFit – CrossFit

*Costume WOD this Saturday at 9am! Zombies/Walking Dead/Apocalypse Survivors theme!
*Running Club week 2, don’t forget to get your run in before Sunday!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 PVC Thrusters

10 Lateral Hurdle Hops

10 Superman

10 Hollow Rocks

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

5 Manmakers (20/15)

10 Double Unders

15 Wallballs

*Increase wallballs by 5 reps each round.

Rx+ (30/20)

Cash Out

Warm-up (No Measure)

Accessory Work

15 Side To Side Mountain Climbers

15 Candlesticks

x4

Warm-up

Warm-up (No Measure)

Strap Stretch

LAX Shoulders & Glutes

Straddle/Split Stretch

Camel Stretch

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