11102016

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

:20 sec of the following:

Push Ups

KB Swings Overhead

Shoulder to Overhead PVC/Barbell

Rest

x3

Squat & Shoulder Prep

Weightlifting

Bench Press (5×3)

*Stay with same heavy weight for all five sets.

Metcon

Metcon (Time)

200m Run

8 Push Jerk (135/95)

10 Lat Bar Burpees

x5

Rx+ (155/115)

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders, Pec, Delts

Foam Roll Upper Back & Glutes