11172016

FitCity CrossFit – CrossFit

*Happy Birthday Corey D.!!!
*Great American Teach In!

Warm-up

Warm-up (No Measure)

Any order, complete all 3:

*2 min Air Dyne

*200m Jog

*2 Rounds of:

5 Mountain Climbers + Push Up

10 Ring Rows

10 Jumping Squats

Squat & Shoulder Prep

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Bench Press

Ring Push Ups

Strict Pull Ups
*Bench press weight should be 75% of 1RM or less. This WOD is not for time but it must be completed in less than 45 minutes. Select weight and scaling accordingly.

Mobility

Warm-up (No Measure)

Strap Stretch including Shoulder Stretch

LAX Shoulders, Pecs, Delts, Upper Back

Overhead Shoulder Distractions