01102018

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