12042017

FitCity CrossFit – CrossFit

*Parents Night was a huge success! Sold out!! Get your kids in on the action next time!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 KB Swings

5 Single Leg RDLs each leg

10 Kips

3 Handstand Kick Ups

Squat & Shoulder Prep

Weightlifting

Deadlift (5×5)

Metcon

Metcon (Time)

75m Walking Lunge

50 Air Squats

50 Superman

x3

For time

Extra Credit

Warm-up (No Measure)

a) Good Mornings x5 (with weight and perfect form)

b) Goat Bag Swing x12

c) Banded Side Step x10m

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Upper Back