11042015

FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY MAGDA!!!
*We have a group of runners participating in the Turkey Trot 5K. Check out the link to see if you are interested in joining the FitCity crew! http://www.wiregrasswobbleturkeytrot.com/

Warm-up

(No Measure)

200m Run

20 sec of the following:

Squats

Mountain Climbers

Tuck Jumps

x3

Squat & SHoulder Prep

Metcon

Metcon (AMRAP – Reps)

Build Your Own AMRAP 20 Adventure

10-20-30-40-50

KB Swings

Hand Release Push Ups

Toes To Bar

Box Jumps

Wallballs

*Every 2 minutes complete 3 burpees

Mobility

(No Measure)

Strap Stretch

LAX Shoulders, Glutes, Feet

Shoulder Wall Stretch

Camel Stretch