FitCity CrossFit – CrossFit
Warm-up
(No Measure)
200m Run
5 mins of the following:
10 Ring Rows
5 Super Slow Squats
10m Frankenstein Kicks
10m Spiderman Crawl
Squat & Shoulder Prep
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Mobility
(No Measure)
Strap Stretch
Foam Roll as needed
LAX Shoulders, Glutes, Calves
Bridges x3