04122017

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

:20/:10

Mountain Climbers

Ballslams

x6

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 24

Even- 10/8 Cal Row

Odd- 10 Burpees

Rx+ (12 cal/12 burpees)

Extra Credit

Warm-up (No Measure)

Supinated BB rows x10-15

Banded Leg Curls x 40

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed