FitCity CrossFit – CrossFit
*Save the date! Fight Gone Bad Saturday 1/13/18 at 9am!
Warm-up
Warm-up (No Measure)
2min Row or Air Bike
then
12 KB Swings
12 Lateral Line Hops
12 High Knees
12 Booty Kickers
x1
then PVC Pipe Game
Squat & Shoulder Prep
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*Compare to 8/2/16
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*Compare to 7/6/17
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Traps
Shoulder Wall Stretch
Crossover Shoulder Band Recovery