12062017

FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

Then

12 Wallballs (switching after 3 without dropping or stopping the ball)

10 Partner push ups

10 Partner sit ups

x3

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

AMRAP 17

200m Run

2 KB Swings (53/35)

200m Run

4 KB Swings

200m Run

6 KB Swings….

*Continue to increase 2 reps per round of the KB swings.

Rx+ (70/53)

Extra Credit

Warm-up (No Measure)

a) Plank hold x 60sec

b) Side plank x30-40 sec

x3

Mobility

Warm-up (No Measure)

Foam Roll Glutes, Calves, Upper Back & Hammys

Couch/Camel Stretch