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FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY KAARON!!*
*Check this link for our Thanksgiving schedule! https://fitcitycrossfit.com/schedule/

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Back Squats PVC/Barbell

10 Ring Rows

10 Hurdle Hops

Squat & Shoulder Prep

Weightlifting

Back Squat (5-4-3-2-1)

*Go heavy and increase weight for each set. Rest minimum of 2 minutes in between.

Metcon

2k Row (Time)

Max Effort 2k Row

Cash Out

Warm-up (No Measure)

Bicep Curls x8-10

Tricep Extensions x10-12

Vups x10

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Split/Straddle Stretch

Foam Roll as needed