FitCity CrossFit – CrossFit
*Costume WOD this Saturday at 9am! Zombies/Walking Dead/Apocalypse Survivors theme!
*Running Club week 2, don’t forget to get your run in before Sunday!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 PVC Thrusters
10 Lateral Hurdle Hops
10 Superman
10 Hollow Rocks
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
5 Manmakers (20/15)
10 Double Unders
15 Wallballs
*Increase wallballs by 5 reps each round.
Rx+ (30/20)
Cash Out
Warm-up (No Measure)
Accessory Work
15 Side To Side Mountain Climbers
15 Candlesticks
x4
Warm-up
Warm-up (No Measure)
Strap Stretch
LAX Shoulders & Glutes
Straddle/Split Stretch
Camel Stretch