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 (No Measure)

2 min Row or Air Bike

5 Primal Pass Throughs

5 TSpine Swipes

10 Serratus Push Ups

10 Band Pull Aparts

10 High Knees

10 Booty Kickers


Squat & Shoulder Prep


Metcon (No Measure)

Every 2 minutes x 7 rounds

2 Snatch Lift Offs + Power Snatch

*2 ct pause at knees


Metcon (Time)

75 Overhead Squats for time (95/65)
*5 Burpee penalty for bringing bar out of overhead position.

Extra Credit

Warm-up (No Measure)

a) Bottoms Up KB Carry x 20m

b) Supine Ring Rows x10

c) Plank to Pike x5



Warm-up (No Measure)

Strap Stretch

Keg Drill

LAX Shoulders, Delts, Traps, Lats on wall

Foam Roll as needed

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