03022017

FitCity CrossFit – CrossFit

*Tomorrow Friday Night Lights! Begins at 6:15pm.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

3 Push Ups each(Close/Regular/Wide)

5 Crawlers(no push up)

10 Light Single Arm KB Swings(each arm)

Squat & Shoulder Prep

Weightlifting

Bench Press (5-5-5-5)

*Work up to heavy set of 5. Rest 2 min between sets. Do not count warm up sets.

Metcon

Metcon (Time)

75 KB Swings for time(53/35)
*10 burpee penalty for breaking up swings.

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Upper Back & Glutes

LAX Shoulders & Pecs