FitCity CrossFit – CrossFit
*Friday Night Lights begins at 6:15pm. See you there!
Warm-up
Warm-up (No Measure)
200m Run
:20/:10
Ring Rows
Donkey Kicks
Jumprope/Double Unders
x3
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
EMOM 20
Min 1 Row
Min 2 Strict Pull Ups
MIn 3 Air Dyne
Min 4 Handstand Holds/Bear Crawl
Extra Credit
Warm-up (No Measure)
Stir the Pot 30 seconds at a time(15 sec in each direction) OR Sliders (down & back)
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Child’s Pose
Wall Angels