12202016

FitCity CrossFit – CrossFit

*Holiday schedule posted at the gym! Be sure to check it out. Modified schedule begins THIS Friday.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10m Banded Side Shuffle

10m Spiderman Crawl

10 Thrusters PVC/Barbell

10 Kips

Squat & Shoulder Prep

Metcon

Metcon (Time)

50 Wallballs

1 mile Run

50 Wallballs

For time

Cash Out

Warm-up (No Measure)

10-15 Slow Motion Dead Bug

20 Supermans

30 Ab Twists