FitCity CrossFit – CrossFit
*Villians VS Superheros costume wod party coming on October 24! Mark your calendars now!!
Warm-up
(No Measure)
200m Run
AMRAP 5
10 Primal Pass Throughs
10 Good Mornings
10 KB Swings
Squat & Shoulder Prep
Metcon
Metcon (Time)
20-18-16-14-12-10
Deadlift (50% 1 RM)
100m Suicide Sprint
Cash Out
(No Measure)
Complete 3 min plank hold with as few breaks as possible.
Mobility
(No Measure)
Strap Stretch
Foam Roll body as needed
Contract/Relax Lunge
Banded Leg Kicks