01172017

FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY CAROL!
*CrossFit Open & Intramural Challenge coming soon!!

Warm-up

Warm-up (No Measure)

200m Run

2 Rounds

10 Walking Lunges

10 Push Press Barbell

10 KB Swings Russian

10 Superman

10 Squats

10 Step Ups

Squat & Shoulder Prep

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Compare to 10/12/16 & 5/4/16

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

Bridges x3