10292015

FitCity CrossFit – CrossFit

HAPPY BDAY OREN!!

Warm-up

(No Measure)

200m Run

AMRAP 5

2 Push Up Complex

10 Frog Squats

15 Jumping Jacks

Squat & SHoulder Prep

Weightlifting

Bench Press (4×10)

Try to stick with a heavy weight for all 4 sets of 10 reps.

Metcon

Metcon (AMRAP – Reps)

AMRAP 2

17 Cal Row (Cut off at 90 seconds)

Max Push Press (75/55)

Rest 2 min

x4

Rx+ (95/65)

Mobility

(No Measure)

Strap Stretch

TSpine Swipes

Bridges x3

Foam Roll Glutes, Lats, Upper Back, all parts of legs