FitCity CrossFit – CrossFit
*GYM CLOSED MONDAY FOR LABOR DAY!!!!
Warm-up
Warm-up (No Measure)
200m Run
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
EMOM 10
Even- :20 kipping/butterfly
Odd- :30 static gymnastics hold
Metcon
Metcon (Time)
25 Shoulder to Overhead (95/65)
800m Run
100 Double Unders
25 Shoulder to Overhead (95/65)
400m Run
100 Double Unders
25 Shoulder to Overhead (95/65)
200m Run
100 Double Unders
For time
Rx+ (115/75)
*2 min cut off for each set of dubs. Rx must complete all dubs in under the 2 min cut off.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders, Traps, Lats on the floor
Bridges x3
Foam Roll Calves