FitCity CrossFit – CrossFit
*Bring A Buddy WOD Saturday April 29th at 9am!!!!
Warm-up
Warm-up (No Measure)
200m Run
:20/:10
Bear Crawl
Jumping Squats
Squat & Shoulder Prep
Burgener Warm-Up
Weightlifting
Hang Squat Snatch (1×1)
Work up to a heavy single
*Take 8 minutes to work up to heavy single.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
OHS (95/65)
Lateral Burpees Over Bar
Rx+ (115/75)
*Time cap 12 minutes
Mobility
Warm-up (No Measure)
Strap Stretch including Shoulders
Bridges x3
Split/Straddle Stretch
Pigeon on a Box