04132017

FitCity CrossFit – CrossFit

*Nutrition challenge meeting this Saturday morning at 8am! $20 cash buy in. Cash prizes for 1st & 2nd places!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Push Press

10 Reverse Lunges

10 Double Unders

Squat & SHoulder Prep

Weightlifting

Push Press (7×3)

*Rest 1 minute in between sets.

Metcon

Metcon (Time)

12 KB OH Walking Lunges, Right (53/35)

12 KB OH Walking Lunges, Left (53/35)

200m Run

x5

Extra Credit

Warm-up (No Measure)

Sliders x2

Side Plank x 30-60 sec each

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Foam Roll Glutes, Quads

Bridges x3