11072017

FitCity CrossFit – CrossFit

*Closed on Thanksgiving for all to enjoy time with family and friends! Black Friday WOD at 10am only!
*HAPPY BIRTHDAY CHRISTINA!!

Warm-up

Warm-up (No Measure)

200m Run

10 Pass Through & Round Ups

Then

:30 of the following

PVC OHS

T Spine Swipes (:15 of each)

Jumping Jacks

x2

Squat & Shoulder Prep plus Keg Drill

Weightlifting

Overhead Squat (3×3)

*Heavy. Rest at least 2 minutes between sets.

Metcon

Max Pull Ups (max)

Max pull ups to failure. Use bands as needed and record which bands you use.
Minute 0-2

1000m Row (Time)

Max Effort 1000m Row
Minute 2-15

Power Snatch (max)

Remaining time

Extra Credit

Warm-up (No Measure)

a) Up/Down Planks x30 sec

b) Russian Twist x30

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Childs Pose/Cobra

Bridges x3

LAX Shoulders, Delts, Traps, Lats

Keg Drill