09192016

FitCity CrossFit – CrossFit

*Week 2 of our fall Nutrition Challenge under way!! Keep up the great work peeps!

Warm-up

Warm-up (No Measure)

200m Run

10m SIde Shuffle x2

10 Ring Rows

10 Thrusters PVC/Barbell

10 Back Squats PVC/Barbell

Squat & Shoulder Prep

Weightlifting

Back Squat (4×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

0-3min

3 PullUps

3 Thrusters (95/65)

x3

3-6min

6 PullUps

6 Thrusters

x3

6-9min

9 PullUps

9 Thrusters

x3

9-12min

12 PullUps

12 Thrusters

x3……..
*Must complete all reps prior to moving on to next round.

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Legs & Upper Back

Couch Stretch