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