09272017

FitCity CrossFit – CrossFit

*Running Club shirts are coming soon! You do not have to be in the club to get one of these cool shirts!
*HAPPY BIRTHDAY AMISH!!

Warm-up

Warm-up (No Measure)

200m Run

Line Drills

Agility Ladder

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

:40/:20

Bear Crawl

Walking Lunges

Burpees

Farmers Carry (53/35)

Rx+ (70/53)

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

Overhead Shoulder Distractions