FitCity CrossFit – CrossFit
*Saturday 1/30, 10:30-12:30 Pull Up/Muscle Up Clinic with Katie Store!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 3
10 PVC Thrusters
10 Good Mornings
5 Kips
Squat & Shoulder Prep
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Glutes, Hammys & Shoulders
Cobra/Child’s Pose