11082017

FitCity CrossFit – CrossFit

*Veteran’s Day Hero WOD this Saturday 9am!

Warm-up

Warm-up (No Measure)

200m Run

Line Drills

Resistance Sprints

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

20 Double Unders

15 Burpee Box Jumps

15 Toes to Bar

20 Double Unders

15 Burpee Tuck Jumps

15 Cal Air Bike

Extra Credit

Warm-up (No Measure)

a) 100m Farmers Carry

b) 100m Overhead KB Carry
*Farmer Carry weight should be heavier than overhead. Must maintain tight midsection for both. Goal is to both unbroken without putting down weight so scale weight accordingly.

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

LAX Calves & Glutes