05172017

FitCity CrossFit – CrossFit

*Gym closed this Saturday morning!!
*Beach WOD this Sunday. Details will be sent out via email and Facebook group. Don’t miss the fun!!! Kids and families welcome!
*HAPPY BIRTHDAY CORY PERSON!!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

5 Crawlers plus push up

5 Squat blast offs

10 Ring Rows

10 Double Unders

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds)

Every 4 minutes for 28 minutes:

400m Run

5 Pull Ups

10 Push Ups

15 Squats

:20 Plank Hold

Rest remaining time

Rx+ Weight Vest

Extra Credit

Warm-up (No Measure)

Side Plank x 30-60 sec

Side Plank HIp Touches x 10-15 each side

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Child’s Pose

Bridges x3

LAX Pecs, Delts, Lats, Glutes