FitCity CrossFit – CrossFit
*Nutrition Challenge meeting this Saturday at 10am!!!
Warm-up
Warm-up (No Measure)
3 min Row
AMRAP 3
10 Barbell Deadlifts from the knee
10 Vertical Jumps
10 TSpine Swipes (5 each side)
10 Pass Throughs/Round Ups
Squat & Shoulder Prep
Metcon
Mr. Joshua (Time)
5 Rounds for time of:
400m Run
30 GHD Sit-ups
15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes & Hammys
Cobra/Childs Pose
Bridges x3