03242015

FitCity CrossFit – CrossFit

“Spring Into Nutrition” Challenge Meeting this Saturday after wod at 10:00. It’s spring…time to get ready for beach/pool season!

Warm-up

(No Measure)

200m Run

5 mins of the following:

2 Push Up Complex

10 Ring Rows

10 Lunges

Squat & Shoulder Prep

Weightlifting

Bench Press (3 RM or 3-3-3-3)

Metcon

Metcon (Time)

21-15-9

Box Jump Overs (24/20)

KB Swings (53/26-30)

*10 Burpees Between Rounds

*12 min cut off

Mobility

(No Measure)

Strap Stretch

LAX Chest & Delts

Yoga Block Chest Stretch