12022015

FitCity CrossFit – CrossFit

*Dirty Thirty Challenge Day 2…300 Russian KB Swings!

Warm-up

(No Measure)

2 min Row

5 min AMRAP of

5 Squat Broad Jumps

5 Ring Rows

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

With a running clock:

In 7 min, 800m run + max reps back squats (95/65)

Rest 3 min

In 4 min, 400m run + max reps kettlebell swings (44-53/26-35)

Rest 2 min

In 2 min, 200m run + max reps strict pull ups

Rx+ 135/95 & 70/53

Mobility

(No Measure)

Strap Stretch

LAX Feet, Ankles, Calves, Hammys, Glutes, Shoulders

Foam Roll as needed

Bridges x3