11052015

FitCity CrossFit – CrossFit

*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

AMRAP 5

5 TSpine Swipes (Each Side)

10 Scorpions

10 Reverse Scorpions

10 PVC OHS

10 Hurdle Hops

Squat & Shoulder Prep

Skill

(No Measure)

Snatch Balance
*You may add weight but not heavy. Reminder, this is a deload week

Metcon

(No Measure)

Goat EMOM 10

Even- Goat #1

Odd- Goat #2

Mobility

(No Measure)

Strap Stretch

LAX & Foam Roll as needed