FitCity CrossFit – CrossFit
*Grinder this Saturday. Talk to your coach to see if this session is appropriate for you and your goals.
Warm-up
Warm-up (No Measure)
200m Run
Circle Warm Up
Squat & Shoulder Prep
Skill
Metcon (Weight)
a) Farmers Carry x 100m (53/35)
b) Handstand Hold x10-30 seconds
x4
Rx+ (70/53)
Metcon
Metcon (Distance)
Teams of 3:
30:00 Max Meters on the Rower.
*Score=Total Meters
Extra Credit
Warm-up (No Measure)
KB Single Leg RDLs 3×6-8
*Rest 60 seconds between rounds.
Mobility
Warm-up (No Measure)
Strap Stretch
Couch Stretch
Bridges x3