11302016

FitCity CrossFit – CrossFit

*Bold & Beautiful Girls Night this Saturday!! Talk to Coach Sarah or Iman for more details!

Warm-up

Warm-up (No Measure)

3 min jumprope practice

See video for challenge ideas!

10 Ring Rows

10 Reverse Lunges

10 Sit Ups

x3

Squat & Shoulder Prep

Metcon

Running with Cindy (AMRAP – Rounds and Reps)

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

200m Run

Running With Cindy Rx+ (AMRAP – Rounds and Reps)

AMRAP 20

5 Strict Pull Ups

10 Push Ups

15 Squats

200m Run

*Wear Weight Vest

Cash Out

Warm-up (No Measure)

Ab Roll Outs x10

Ab Twists x20

x3-4

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Legs & Upper Back

Cobra/Childs Pose

Straddle/Splits