10272016

FitCity CrossFit – CrossFit

*Zombies/Walking Dead/Apocalypse Survivors theme for the costume wod this Saturday 9am!!
*Running Club week 2, don’t forget to get your run in before Sunday!

Warm-up

Warm-up (No Measure)

2 min Row

AMRAP 2

5 T Spine Swipes Each Side

10 Pass Throughs/Round Ups

10 Strict Toes to Bar

Squat & Shoulder Prep

Weightlifting

Shoulder Press (5×3)

*Go heavy. Maintain hollow. Stay with same weight for all five sets.

Metcon

Tabata Air Dyne (8 Rounds for reps)

Tabata Air Dyne

*All out max effort.

Cash Out

Warm-up (No Measure)

Accessory Work

10 Strict Pull ups

10 Strict HSPU

10 Good Mornings (Weighted)

x3

Rx+ (Weight vest for pull ups. Unbroken)

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders, Delts, Pecs

Foam Roll as needed