12272017

FitCity CrossFit – CrossFit

*Save the date! Fight Gone Bad Saturday 1/13/18 at 9am!

Warm-up

Warm-up (No Measure)

2min Row or Air Bike

then

12 KB Swings

12 Lateral Line Hops

12 High Knees

12 Booty Kickers

x1

then PVC Pipe Game

Squat & Shoulder Prep

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Compare to 8/2/16

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*Compare to 7/6/17

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps

Shoulder Wall Stretch

Crossover Shoulder Band Recovery