FitCity CrossFit – CrossFit
*Nutrition 101 this Friday at the gym 7:30pm! FREE!
*2 spots left for the Pull Up/Muscle Up Clinic! You do NOT have to be able to do a pull up to participate. Coach Katie will be showing new progressions for you to work towards your pull up! Click here to sign up:
http://fitcitycrossfit.wodify.com/…/PurchaseByKeyEntry.aspx…
Warm-up
(No Measure)
200m Run
10 One Arm KB Swings
10 Squats
10m Spiderman Crawl
10 Superman
Squat & Shoulder Prep
Weightlifting
Back Squat (4×8)
Challenge yourself, go heavier than last week. Be sure to get 2-3 minutes rest in between each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
200m Run
9 Box Step Ups(30/24)
6 Deadlifts (155/115)
3 Front Squat (155/115)
Rx+ (185/135)
Mobility
(No Measure)
Strap Stretch
Foam Roll Quads, Glutes & Hammys
Camel Stretch