11022017

FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

10 Double Unders

2 Push Up Complex

8 Mtn Climbers

8 Thomas Touches

8 Grasshoppers

8 Superman

x2

Squat & Shoulder Prep

Weightlifting

Bench Press (5×3)

*Rest as needed between sets.

Metcon

Death By Push Ups (AMRAP – Reps)

Rx+ (Weight Vest)
*Minimum is 10 minutes.

Extra Credit

Warm-up (No Measure)

a) Banded Alphabet

b) Glute March x20

c) Tricep Pull Downs x15

d) V Ups x10

x2

Mobility

Warm-up (No Measure)

Strap Stretch- Shoulder

LAX Shoulders, Pecs, Delts on wall

Foam Roll as needed