FitCity CrossFit – CrossFit
*Hoodie pre-order deadline this Friday! Sign up at the gym or post in the Member FB group.
Warm-up
Warm-up (No Measure)
200m Run
:20 of the following:
Ring Rows
Lunge + PVC Press
Grasshoppers
Squat & Shoulder Prep
Metcon
Metcon (Time)
21-15-9
Pull Ups
Box Jumps (24/20)
HSPU
800m Run
Rx+ C2B
Cash Out
Warm-up (No Measure)
L-Sit Hold 1 min
Side Plank Hold 1 min each side
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
LAX Shoulders, Glutes & Feet
Overhead Shoulder Distraction