09202017

FitCity CrossFit – CrossFit

*Bring a Buddy TONIGHT, yes TONIGHT at 630pm! Please arrive with your guest 10 minutes early!
*HAPPY BIRTHDAY ANDREW!!

Warm-up

Warm-up (No Measure)

200m Run

:20/:10

Squats

Jumping Jacks

Hanging Knee Raises

x3

Squat & Shoulder Prep

Metcon

Metcon (Time)

For time

20/15 Cal Row

5 Squat Cleans (115/75)

1 min Rest

x5

Rx+ (155/105)
*Scale squat cleans to goblet squats for our guest.

Extra Credit

Warm-up (No Measure)

20 In & Outs

20 Scissor Kicks

20 Russian Twists

20 Superman

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

Metcon

Warm-up (No Measure)

Bring A Buddy!

AMRAP 20

Partner 1- static

Partner 2-dynamic

Then switch before rotating

Wallballs

Squat Hold

Pull ups/Ring Rows

Chin Up Hold

DB Shoulder Press

Overhead Plate Hold

Vups/Sit Ups

Plank Hold

Rest 1 min

Repeat