12062014

FitCity CrossFit – CrossFit

Join us for the “Waiting For The New Gym To Open” & “Bringing In The New Year” Team Challenge!!!
http://pushintothenewyear.com/

Warm-up

(No Measure)

400m Run + 3 Sun Salutations

Obstacle Course w/ Agility Ladder

Squat & Shoulder Prep

Metcon

Metcon (Time)

With a partner:

20 Med Ball Squat tosses (20/14)

20 Med Ball Sit Ups (alternating)

Partner A completes 1 Touch & Go Sprints

Partner B Static Med Ball Hold Overhead

x5 Rounds

*Each round partners A & B must complete Touch & Go Sprints

Mobility

(No Measure)

Strap Stretch 20 sec hold each postition

Foam Roll Quads, Hammys, Glutes

Couch Stretch