FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY CAROL!
*CrossFit Open & Intramural Challenge coming soon!!
Warm-up
Warm-up (No Measure)
200m Run
2 Rounds
10 Walking Lunges
10 Push Press Barbell
10 KB Swings Russian
10 Superman
10 Squats
10 Step Ups
Squat & Shoulder Prep
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Compare to 10/12/16 & 5/4/16
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed
Bridges x3