FitCity CrossFit – CrossFit
*Friday Night Lights 6:15pm for week 3!!
*HAPPY BIRTHDAY TINA!!
Warm-up
Warm-up (No Measure)
200m Run
PVC Pipe Game
Partner Med Ball Warm Up
10 Squat & Toss
10 Sit Ups
10 Step Ups (Alternating)
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
15 Burpees onto a plate (45/25)
15 KB Swings (53/35)
15 Jumping Pull ups
15 Wallballs (20/14)
15 Box Jumps (24/20)
200m Run
Rx+ (70/53) KB, (30/24) BJ
*Score= total reps. Completed run equals one rep.
Extra Credit
Warm-up (No Measure)
Shoulder Recovery with bands
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed
LAX Feet and Ankle tacking
Camel Stretch