12262017

FitCity CrossFit – CrossFit

*Welcome to benchmark week!
*2 spots left for the CrossFit 101 Pop Up Course! Great New Year gift for someone you care about!

Warm-up

Warm-up (No Measure)

200m Run

10 Partner Push Ups (yes, they count!)

10 Partner Med Ball Squats

10 Kips

x2

Squat & Shoulder Prep

Metcon

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
*Compare to 2/17/16

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Lats & Shoulders

Foam Roll Calves