FitCity CrossFit – CrossFit

*Veterans Day Hero WOD this Saturday 9am!

Warm-up

Warm-up (No Measure)

200m Run

Tabata Style

Wallballs

PVC Thruster

Knee Raises

x3

Squat & Shoulder Prep

Weightlifting

Back Squat (1×1)

*Take 20 minutes to find your 1 rep max.

Front Squat (6×3)

*65-75% of 1 RM. These sets should not feel heavy. If they do, go down in weight. Rest 2 minutes between sets.

Extra Credit

100 Cal Air Bike (Time)

*10 minute cut off.

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Legs

LAX Glutes, Hammys on box

Rolling Pin Thighs (Inner & Outer)

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