07222015

FitCity CrossFit – CrossFit

Adult Game Night on Saturday August 1, 7:30pm!!!

Warm-up

(No Measure)

20 sec of the following:

Double Unders

Supermans

Ring Rows

x3

Squat & Shoulder Prep

Weightlifting

Front Squat (3×10)

Lean Machine

Weightlifting

Front Squat (3×3)

Buff n’ Tuff

Metcon

Metcon (AMRAP – Reps)

Every 3 minutes:

200m Run (50mx4)

In the remaining time:

Max Hang Snatches (75/55)

Rx+ (115/75)

x5

Mobility

(No Measure)

Strap Stretch

Shoulder Wall Stretch

Child’s Pose/Cobra