FitCity CrossFit – CrossFit
*Are you a Superhero or Villain?? Come join the FitCity fam at our wod party this Saturday, 6:30pm til whenever! Adults only! Sign up at the gym for your team and what you will bring for the paleo potluck!!
Warm-up
(No Measure)
200m Run
LIne Drills
Squat & Shoulder Prep
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
Mobility
(No Measure)
Strap Stretch
Keg Drill
Foam Roll as needed