FitCity CrossFit – CrossFit
*YOGABILITY at 7:30pm tonight after the 6:30 class!!
*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)
400m Run
AMRAP 5
10 Scorpions
10 Reverse Scorpions
10 Supermans
10 Hollow Tucks
5 T Spine Swipes
5 SLow Motion Wall Squats
10 DB Push Press (very light)
Squat & Shouler Prep
Skill
(No Measure)
Front Squat (technique work only, no heavier than 50% 1 RM)
Turkish Get Ups
Metcon
(No Measure)
Stations
* Turkish Get Ups (x2 each side)
*Handstand Holds (30 sec) or Plank Hold (1 min)
*Sled Push 50m Sprint
*Sled Pull 50m
Cash Out
(No Measure)
Optional Cash Out:
2000m Row as fast as possible OR
1 mile Run
*Add performance so your time is recorded
Mobility
(No Measure)
Strap Stretch
LAX Shoulders & Glutes
Straddle Toe Touches