10162017

FitCity CrossFit – CrossFit

*Save the Date for our Halloween costume/wod/bring a buddy PARTY!!!! Saturday 10/28 @ 7:30pm! Its going to be a blast!

Warm-up

Warm-up (No Measure)

200m Run

Tabata style

Back Squats PVC/Barbell

SDHP PVC/BB

Burpee Broad Jumps

x3

Squat & Shoulder Prep

Weightlifting

Back Squat (4×8)

*Try to stay with same weight as last week. Goal is to stay with heavy weight for all four sets. Rest at least 2 minutes between sets.

Metcon

Metcon (Time)

15-10-5

Power Clean (95/65)

200m Run

Toes to Bar

Rx+ (135/95)

Extra Credit

Snatch Grip Deadlift (3×5)

Mobility

Warm-up (No Measure)

Strap Stretch

Bridges x3

Child’s Pose min 30 sec

LAX Hammys on box

Foam Roll as needed