12072016

FitCity CrossFit – CrossFit

*Hoodie pre-order deadline this Friday! Sign up at the gym or post in the Member FB group.

Warm-up

Warm-up (No Measure)

200m Run

:20 of the following:

Ring Rows

Lunge + PVC Press

Grasshoppers

Squat & Shoulder Prep

Metcon

Metcon (Time)

21-15-9

Pull Ups

Box Jumps (24/20)

HSPU

800m Run

Rx+ C2B

Cash Out

Warm-up (No Measure)

L-Sit Hold 1 min

Side Plank Hold 1 min each side

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

LAX Shoulders, Glutes & Feet

Overhead Shoulder Distraction