09292015

FitCity CrossFit – CrossFit

**Beginning this week…YOGA-BILITY!! This 15-20 minute stretch session will be a merge of mobility with yoga stretches. It will follow directly after the last class at 7:30pm. You may come ten minutes early to run or jump on the rower to warm up. Jenny will not be doing a warm up for Yogability. Yoga-bility is being designed just for YOU!

Warm-up

(No Measure)

3 min Row

3 min Burpees

Squat & Shoulder Prep

Metcon

Metcon (Time)

1 Mile Run for Time

Rest as long as needed

1 Mile Run for Completion
*Only record the mile for time

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Cash Out

(No Measure)

Optional Cash Out

30 Butterfly Sit Ups

20 Butterfly Cruches

10 Side Plank Hip Touches (Each Side)

AMRAP 5

Mobility

(No Measure)

Strap Stretch

Foam Roll Legs

LAX Ankles & Feet