10172016

FitCity CrossFit – CrossFit

*Be sure to join our first ever FitCity Running Club!! Begins this week!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 KB Deadlifts

10 KB Swings

10 Kips

Squat & Shoulder Prep

Weightlifting

Deadlift (4×8)

*Must maintain form throughout.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

Power Snatch (95/65)

Rx+ (115/75)

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders & Glutes

Overhead Shoulder Distraction

Foam Roll as needed