FitCity CrossFit – CrossFit
*Villians VS Superheros costume wod party coming in two weeks, Saturday October 24!!!!!
Warm-up
(No Measure)
400m Run
AMRAP 5
5 Crawlers (No Push Up)
10 Ring Rows
10 Vertical Jumps
Squat & Shoulder Prep
Weightlifting
Weighted Pull-ups (1-1-1)
Weightlifting
Weighted RIng Dips (1-1-1)
Metcon
Metcon (Time)
10/6 Strict Pull Ups
10/6 Strict Ring Dips
10 Burpees
20 Double Unders
x3
Cash Out
(No Measure)
1 Slider
10 Side Bends Each Side
x3
Mobility
(No Measure)
Strap Stretch
LAX Shoulders, Calves, Ankles, Feet
Overhead Shoulder Distraction