FitCity CrossFit – CrossFit
HAPPY BDAY OREN!!
Warm-up
(No Measure)
200m Run
AMRAP 5
2 Push Up Complex
10 Frog Squats
15 Jumping Jacks
Squat & SHoulder Prep
Weightlifting
Bench Press (4×10)
Try to stick with a heavy weight for all 4 sets of 10 reps.
Metcon
Metcon (AMRAP – Reps)
AMRAP 2
17 Cal Row (Cut off at 90 seconds)
Max Push Press (75/55)
Rest 2 min
x4
Rx+ (95/65)
Mobility
(No Measure)
Strap Stretch
TSpine Swipes
Bridges x3
Foam Roll Glutes, Lats, Upper Back, all parts of legs