11292017

FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

5 Plank to Pike

10 Squats

10 Double Unders

x3-4

*4 min cut off

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

:40/:20

Bear Crawl

Mountain Climbers

Ballslams

Box Jumps

KB Swings

Extra Credit

Warm-up (No Measure)

a) Wall walks x5

b) Around the Worlds x2 each direction

c) Wall Sit Hold x 60 seconds

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Shoulder Distractions

LAX Shoulders, Delts, Pecs

Foam Roll Legs as needed