FitCity CrossFit – CrossFit
*Dirty Thirty Challenge Day 2…300 Russian KB Swings!
Warm-up
(No Measure)
2 min Row
5 min AMRAP of
5 Squat Broad Jumps
5 Ring Rows
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
With a running clock:
In 7 min, 800m run + max reps back squats (95/65)
Rest 3 min
In 4 min, 400m run + max reps kettlebell swings (44-53/26-35)
Rest 2 min
In 2 min, 200m run + max reps strict pull ups
Rx+ 135/95 & 70/53
Mobility
(No Measure)
Strap Stretch
LAX Feet, Ankles, Calves, Hammys, Glutes, Shoulders
Foam Roll as needed
Bridges x3