FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY NICOLE!!
*Halloween WOD Saturday Oct 29, 9am!
*Did you sign up for our first ever FitCity Running Club?! Talk to Coach Sarah to get signed up!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Vertical Jumps
10 Mountain Climbers Plus Push Ups
10 KB Swings
Squat & Shoulder Prep
Weightlifting
Bench Press (5×4)
Metcon
GI Joe (Time)
50 Burpee Pull Ups for time
*Wear body armor if you have it.
Compare time to 2/9/16.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Pecs, Shoulders, Delts
Foam Roll as needed