FitCity CrossFit – CrossFit
*REMINDER about the holiday schedule this week:
Monday through Wednesday REGULAR SCHEDULE
Thursday/Thanksgiving Day CLOSED Join us for the 5k/1 Mile Run
Friday 9:30am class ONLY
SATURDAY CLOSED Check Wodify for at home wod
Warm-up
(No Measure)
200m Run
Crossfit for “All Stars”!!
Tabata style
Squats
Push Ups
Squat & Shoulder Prep
Weightlifting
Back Squat (4×8)
*Rest 3 minutes in between sets. Challenge yourself! These should be heavy!
Metcon
2k Row (Time)
Max Effort 2k Row
Rest 30 sec
90 Sec Plank Hold
Mobility
(No Measure)
Strap Stretch
Banded Leg Kick x10
Bent Knee Kick x10
Foam Roll Glutes, Hammys, Quads as needed
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