10262017

FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY KHADEEJAH!!

Warm-up

Warm-up (No Measure)

2 min Air Bike or Row

then

8 PVC/BB Push Press

8 Russian Step Ups

20 sec Samson Stretch each side

x3

Squat & Shoulder Prep

Weightlifting

Push Press (4×2)

*85-90% of 1 RM for all 4 sets. Rest at least 90 seconds between sets.

Metcon

Metcon (Time)

For Time

12 Front Rack Walking Lunges (95/65)

400m Run

x4

Rx+ (115/75)

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Upper Back

Chest Opener on Foam Roller

LAX Shoulders, Pecs, Delts, Traps