FitCity CrossFit – CrossFit
*If you completed Murph yesterday, we have a recovery wod for you if you are up to coming. Otherwise, you can come to the gym to barbell smash & foam roll OR take the day off.
Warm-up
Warm-up (No Measure)
200m Run
8 Squats
8 Ring Rows
8 Push Ups
8 Pass Throughs/Round Ups
Squat & Shoulder Prep plus shoulder activation bands
Metcon
Metcon (Time)
200m Row
10 KB Swings
x4-5
*50-60% RPE. Use this as a recovery.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll