12142016

FitCity CrossFit – CrossFit

*Grinder this Saturday but at a different time so see Coach Sarah for details!

Warm-up

Warm-up (No Measure)

3 min Row

AMRAP 3

10 Russian Step Ups

10 Squats

10 Hanging Knee Raises (no kip)

Squat & Shoulder Prep

Metcon

Metcon (Time)

For time

30 Burpees

200m Run

30 Goblet Squats (53/35)

200m Run

30 KB Swings (53/35)

200m Run

30 Pull Ups

200m Run

30 Wallballs (20/14)

200m Run

Rx+ (70/53) C2B
*Goal is speed! Stay light and fast with all movements.

Cash Out

Warm-up (No Measure)

Cash Out

:20/:10 Alternating

Mountain Climbers Side to Side

Hollow Hold

Superman

x5

Mobility

Warm-up (No Measure)

Strap Stretches

Cobra/Childs Pose

Foam Roll as needed