23
Dec
M(CrossFit)
Announcements
Holiday Special and more:
http://bit.ly/HolidayPTspecial2019
Holiday Schedule:
XMAS EVE: AM classes only
XMAS DAY: Closed
NEW YEARS EVE: AM classes only
NEE YEARS DAY: 9AM class only
Metropolis Fitness – CrossFit
Strict Press (3-3-3-3-3-3-3)
7×3 w floating chains
Bulletproof Shoulders
1) Side Plank Reach Through x 15 each Side
2) Push Up Y-Hold x 15 each Side w/ 5s Hold
3) Scap Push Ups x 20
4) IYTW x 20 Each
5) Side Lying External Rotation x 15 each side w/ 5/2.5 Plate
Tri City (AMRAP – Rounds and Reps)
AMRAP 15
10 DB Floor Press
10 DB Plank Drags (ea)
10 DB Tricep Extensions
10 DB Sit Ups