FitCity CrossFit – CrossFit
HAPPY BIRTHDAY SHANITA!!
Warm-up
Warm-up (No Measure)
200m Run
:20/:10
Squats x3
Double Unders x2
DB/KB Push Press (light!) x3
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
10 Burpee Box Jump Overs (24/20)
20 KB Swing (53/35)
Shuttle Run
10 Push Ups
20 Single Arm KB Push Press (53/35)
Shuttle Run
Rx+ (30/24) (70/53) (70/53)
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Calves, Shins, Glutes, Upper Back
Bridges x3
Childs Pose x30 sec