06162015

FitCity CrossFit – CrossFit

*Yoga this Friday and Sunday!!
*Advanced Sesh, AKA The GRINDER, 10:15am Saturday. All are welcome but talk to your coach for criteria to participate.

Warm-up

(No Measure)

200m Run

5 mins of the following:

10 PVC Thrusters

10m Frankenstein Kicks

10m Spiderman Crawl

Squat & Shoulder Prep

Skill

(No Measure)

Rope Climbs

Metcon

(No Measure)

Stations:

1) Rope Climbs x2

2) Air Dyne 1 min Max Effort

3) 20m Overhead Walking Lunge (95/65)

4) Push Press 1 min Max Effort (45/35)

Mobility

(No Measure)

Strap Stretch

Foam Roll Upper Back & Legs

Overhead Shoulder Distraction