FitCity CrossFit – CrossFit
*Bring a buddy day, Saturday 11/21, 9am!!!
Warm-up
(No Measure)
200m Run
Judy working on hollow body while overhead!
Tabata
Ball slams
Tuck jumps
Squat & Shoulder Prep
Weightlifting
Back Squat (4×12)
*You may either work up to a heavy set of 12 or work all sets of heavy. Challenge yourself! Be sure to rest 3 minutes in between sets.
Metcon
CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Mobility
(No Measure)
Strap Stretch
Foam Roll Legs & Lats
Contract/Relax Lunge
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