11282016

FitCity CrossFit – CrossFit

*Bold & Beautiful Girls Night this Saturday!! Talk to Coach Sarah or Iman for more details!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Back Squats PVC/Barbell

10 KB SDHP

5 Crawlers

Squat & Shoulder Prep

Weightlifting

Back Squat (4×8)

*Go heavy & challenge yourself! Rest at least 2 minutes in between sets.

Metcon

Metcon (Time)

6 Power Cleans (135/95)

4 Toes to Bar

2 Lateral Burpees Over Bar

x6

Rx+ (185/115)

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps, Glutes, & Hammys