FitCity CrossFit – CrossFit
*Bring a buddy day, Saturday 11/21, 9am!! Ask Sarah for more details!
Warm-up
(No Measure)
200m Run
Catie’s so fast doing her goblet squats, we can’t get a picture to focus!
AMRAP 5
2 Push Up Complex
5 Vertical Jumps
10 KB Swings
Skill
(No Measure)
Spend 10 minutes practicing double unders. If you are proficient in stringing together double unders in consistent sets of 25 or more, practice triple unders.
Metcon
(No Measure)
20-18-16-14-12-10
Bench Press (45-50% of 1RM)
Weighted Step Ups to a box 24″ for men or 20″ for women (65# /45# Barbell)
Mobility
(No Measure)
Strap Stretch
LAX Shoulders & Glutes
Shoulder Wall Stretch
Foam Roll Legs
Cobra/Childs Pose
Bridges x3
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