08172017

FitCity CrossFit – CrossFit

*Nutrition Seminar this Friday at 7:30pm! “You can’t out exercise a bad diet!” Register here: https://fitcitycrossfit.com/nutrition-challenge/
**BRING A BUDDY WOD Saturday morning! Arrive at 8:50am!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

3 Handstand Kick Ups

10 Shoulder Press PVC/BB

10 Reverse Lunges

10 Jumping Jacks

Squat & Shoulder Prep

Weightlifting

Shoulder Press (5-5-3-3-Max Reps )

Metcon

Metcon (Time)

For time

10-8-6-4-2

Ring Push Ups

Strict Pull Ups

Reverse BB Lunges (95/65)

Extra Credit

Warm-up (No Measure)

Shoulder Recovery with Bands

Mobility

Warm-up (No Measure)

Strap Stretch

Shoulder Wall Stretch

Overhead Shoulder Stretch

Foam Roll as needed