FitCity CrossFit – CrossFit
*Sign up for 28 Day Detox starts this Friday: https://fitcitycrossfit.com/nutrition-challenge/
**Fight Gone Bad this Saturday at 9am!!
Warm-up
Warm-up (No Measure)
3 min Air Bike
AMRAP 3
16 Jumping Jacks
8 Squat Thrusts
4 Manmakers
Squat & Shoulder Prep
Metcon
1000m Row (Time)
Max Effort 1000m Row
*Compare to 4/18/16
800m Run (Time)
Max Effort 800m Run
Extra Credit
Warm-up (No Measure)
Speed Work
a) Seated Box Jumps x6-8
b) Sled Push (light & fast) 75m
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Bridges x3
Split/Straddle Practice
Foam Roll as needed