FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY MICHAEL W!!!
Warm-up
Warm-up (No Measure)
200m Run
Tabata Style
Box Steps ups
KB SDHP
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
EMOM 6
2 Power Cleans
Max Reps Double Unders
*Stop at :45
Metcon
Metcon (No Measure)
a) DB Bent Over Row x15
b) Strict Press x15 Empty barbell
c) Band Pull Aparts x15
d) Hollow Tucks x15-20
x3
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
Bridges x3
Couch Stretch
Shoulder Wall Stretch