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FitCity CrossFit – CrossFit

*Reminder Thanksgiving Food Drive this week!!

Warm-up

Warm-up (No Measure)

2 min Air Dyne/Row

AMRAP 2

10 Ring Rows

10 Squats

10 Hanging Knee Raises

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

2 mins each

:20 transition

Pull ups

Front Squats ( 95/65)

Burpees

Double Unders

Cal Row

Toes to Bar

Rx+ (135/95)

Cash Out

Warm-up (No Measure)

Bottoms Up KB Carry 20m

Sliders x2

Side Bends x10 each side

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Overhead Shoulder Distraction

Foam Roll as needed