11102015

FitCity CrossFit – CrossFit

*Bring a buddy day, Saturday 11/21, 9am!! Ask Sarah for more details!

Warm-up

(No Measure)

200m Run

Fast goblet squats in New Tampa
Catie’s so fast doing her goblet squats, we can’t get a picture to focus!

AMRAP 5

2 Push Up Complex

5 Vertical Jumps

10 KB Swings

Skill

(No Measure)

Spend 10 minutes practicing double unders. If you are proficient in stringing together double unders in consistent sets of 25 or more, practice triple unders.

Metcon

(No Measure)

20-18-16-14-12-10

Bench Press (45-50% of 1RM)

Weighted Step Ups to a box 24″ for men or 20″ for women (65# /45# Barbell)

Mobility

(No Measure)

Strap Stretch

LAX Shoulders & Glutes

Shoulder Wall Stretch

Foam Roll Legs

Cobra/Childs Pose

Bridges x3