FitCity CrossFit – CrossFit
*Beach wod this Saturday! Classes at the gym cancelled!
*Yoga with Jenny Friday 4pm!
Warm-up
(No Measure)
200m Run
5 mins of the following:
10m Spiderman Crawl
10 PVC OHS
10 Jumping Jacks
Squat & Shoulder Prep
Skill
(No Measure)
Rope Climbs
Metcon
Metcon (AMRAP – Rounds)
EMOM 12 minutes
Even-10 Wallballs (20/14)
Odd- 1 Rope Climb
Rx+ 15 Wallballs & 2 Rope Climbs
*Record rounds completed
Mobility
(No Measure)
Strap Stretch
Bridges x3
Foam Roll Upper Back, Quads, Glutes
Shoulder Distractions