FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
2 min Row
AMRAP 2
10 Stick Sit Ups
10 Pass Throughs
10 Tuck Jumps
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Compare time and notes from 5/4/16.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Upper Back, Glutes and Hammys
LAX Shoulders & Glutes