12262016

FitCity CrossFit – CrossFit

*Reminder: 9am and 6pm classes only today and tomorrow. Gym closed Wednesday through Friday this week only. This Saturday morning class at 9am is on!!

Warm-up

Warm-up (No Measure)

200m run

AMRAP 5

10 Back Squats PVC/Barbell

10 Ring Rows

10 Tuck Jumps

Squat & Shoulder Prep

Weightlifting

Back Squat (4×6)

*Rest 2-3 minutes between sets. Stay with weight for all 4 sets

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Compare to 10/1/15

Mobility

Warm-up (No Measure)

Strap Stretch

Bridges x3

Foam Roll as needed