FitCity CrossFit – CrossFit
*This Saturday, Bring A Buddy WOD at 9am!! Show your friends & family why you do what you do!
Warm-up
Warm-up (No Measure)
200m Run
20 seconds of the following:
Ring Rows
Russian Step Ups
Grasshoppers
Rest 20 sec,
x3
Squat & Shoulder Prep
Metcon
Metcon (Time)
For Time
150 Double Unders
100 Squats
80 Lunges
60 Russian KB Swings (53/35)
40 Toes to Bar
30 Wallballs (20/14)
20 Bar Facing Burpees
10 Push Press (95/65)
Rx+
KB Swings (53/35)
Push Press (135/95)
Cash Out
Warm-up (No Measure)
Optional Cash Out
25 Strict Pull Ups Not For Time
Rx+ Strict Chest to Bar
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, & Upper Back
Shoulder Wall Stretch