09202016

FitCity CrossFit – CrossFit

*Be sure to get in on our next FCCF shirt/tank pre-order!! Sign ups posted on the PR board and in the FB group.

Warm-up

Warm-up (No Measure)

200m Run

3 rounds

10m high knees

10m butt kicks

10m lunge with twist

10m duck walk

2nd round bear crawl

3rd reverse bear crawl

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Muscle Up Transition

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

2-4-6-8-10….

Power Clean (135/95)

Deadlift (135/95)

200m Run

Rx+ (185/115)

Mobility

Warm-up (No Measure)

Strap Stretch

LAX SHoulders, Traps & Glutes