11222016

FitCity CrossFit – CrossFit

*Reminder to bring items for our Thanksgiving Food Drive!! Thank you Alina for organizing!

Warm-up

Warm-up (No Measure)

200m Run

:20 of each

KB Swings

KB SDHP

Double Unders

x2

Squat & Shoulder Prep

Warm-up (No Measure)

Bergener Warm Up

Metcon

Metcon (7 Rounds for reps)

EMOM 7

1 Hang Snatch + 3 OHS
*Weight is approximately 65% of 1RM of OHS.

Metcon (12 Rounds for reps)

EMOM 12

Even- 5/3 Strict HSPU

Odd- 5 Power Snatch

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders & Traps

Foam Roll Upper Back, Glutes, Hammys