11092016

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2min Row

AMRAP 2

10 Jumping Squats

5 Strict Knee Raises

10 Superman

Squat & Shoulder Prep

Metcon

Metcon (Time)

800m Run

then

10-9-8-7-6-5-4-3-2-1

Wallballs

Toes to Bar

Cash Out

Warm-up (No Measure)

Ab Roll Outs x10

Side Plank Hold x 1 min

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Childs Pose/Cobra

Bridges x3

Foam Roll as needed