09282017

FitCity CrossFit – CrossFit

*Congrats to our Nutrition Challenge participants!! Data is coming in and we will share it once we have it all gathered!

Warm-up

Warm-up (No Measure)

2 min Row

:20 of each, no rest in between

Push Ups

Knee Raises

Lateral Lunges

x2

Squat & Shoulder Prep

Weightlifting

Floor Press (5×5)

Metcon

Metcon (Time)

200m Run

25 Pull Ups

200m Run

20 Pull Ups

200m Run

15 Pull Ups

200m Run

10 Pull Ups

200m Run

5 Pull Ups

For time

Rx+ (weight vest)

Extra Credit

Warm-up (No Measure)

a) KB Windmill x 8-10 each side

Rest

x2