07192016

FitCity CrossFit – CrossFit

Live Well Health Fair this Saturday 9am!
https://www.facebook.com/events/843481265782612/

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Med Ball Squat Cleans

10 Ball Toss with partner

10 Strict Press PVC/Barbell

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Handstand, Handstand Walk, HSPU

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

3 Hang Cleans (135/95)

3 HSPU

6 Hang Cleans

6 HSPU

9 Hang Cleans

9 HSPU……

Rx+ (185/125)

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps & Shoulders

Overhead Shoulder Distraction