11152016

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Push Ups

10 Walking Lunges

10 Sit Ups or Hanging Knee Raises

Squat & Shoulder Prep

Metcon

Metcon (Time)

50m Sled Sprints(90/45)

Rest 60 seconds

25m Front Rack Walking Lunges (95/65)

Rest 60 seconds

x4

Rx+ Sled (135/90) Lunges (135/95)

Warm-up (No Measure)

:40 on/:20 off x4

Double Unders

Hollow Rocks

Cal Row

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Upper Back

Toes Touches