11132017

FitCity CrossFit – CrossFit

*Thank you athletes for remembering to wipe down your equipment! Flu season is upon us and we want to keep germs away from FitCity!

Warm-up

Warm-up (No Measure)

400m Run

10 Squat & Toss Med Ball with Partner

10 Mountain Climbers

10 Knees to Elbows

10 Lateral Line Hops

x2

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

Stations

a) 2 min Sprint Air Bike

b) Weighted Step Ups x20

c) 1 min Double Unders then 1 min Kb Swings (no rest between)

e) Battle Rope x30 sec

x3

Extra Credit

Warm-up (No Measure)

a) Slider 10m x2

b) Side Plank Hip Touches x10-15 each side

x2

Mobility

Warm-up (No Measure)

Strap stretches

Foam roll as needed