FitCity CrossFit – CrossFit
*Reminder we are closed on Thanksgiving! Enjoy the day with family and friends! Black Friday workout at 10am only.
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 KB Swings
10 Good Mornings PVC/BB
10 Squats
Squat & Shoulder Prep
Weightlifting
Deadlift (4×6)
*Rest at least 2 minutes between sets. Goal is heavy with solid form.
Metcon
Metcon (Time)
50-40-30-20-10
Wallballs
Sit Ups
For time
Extra Credit
Warm-up (No Measure)
a) Strict Pull Ups x 5-10 (Optional weighted)
b) Bulgarian Split Squat (with DBs) x10 each leg
c) Physio Ball Glute Bridges x12
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Quads
Couch Stretch
LAX Glutes
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