10302017

FitCity CrossFit – CrossFit

*Halloween party Saturday night was a blast! Thanks to everyone who came out! In Halloween spirit, welcome to Death By week!

Warm-up

Warm-up (No Measure)

200m Run

Tabata Style

Squats PVC/BB

KB Swings

x4

Squat & Shoulder Prep

Weightlifting

Back Squat (4×12)

*Try to stay with same weight from previous weight if possible for all 4 sets. Be sure to rest at least 2 minutes between sets.

Metcon

Death by Burpees (AMRAP – Reps)

Extra Credit

Warm-up (No Measure)

a) Single Leg RDLs x10 each leg

b) Banded Rotation x20

c) Goat Bag Swing x12-15

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

LAX/Foam Roll Glutes, Hammys, Calves

Toe Touches