FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY AJ!!!
Warm-up
Warm-up (No Measure)
2min Row/Air Dyne/Double Under
10 Pass Throughs
5 Round Ups
5 Tspine Swipes
1 min Foam Roll Upper Back & Lats
Squat & Shoulder Prep
Warm-up (No Measure)
Burgener Warm Up
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
*compare to 5/24/16
Extra Credit
Warm-up (No Measure)
1) 500m Row for time
2) 3-5 Weighted Pull Ups
x3
*Record fastest row.
500m Row (Time)
Max Effort 500m Row
Mobility
Warm-up (No Measure)
Strap Stretch
Keg Drill
Foam Roll Upper Back & Lats
Split/Straddle