11282014

FitCity CrossFit – CrossFit

Warm-up

(No Measure)

400m run + 3 Sun Salutations

With a partner:

5 Over/Unders

10 Sit Ups w/Med Ball

15 Plank War Thomas Touches

x2

Squat & Shoulder Prep

Metcon

Black Friday Partner WOD!!

Black Friday (AMRAP – Reps)

2 min at each station, 20 sec transition.

Ring Rows

Air Squats

HSPU/Push Ups

Overhead Walking Lunges (45/25)

50m Row

Box Jumps (24/20)

DB Snatches

Burpees

*1 point for each completed rep. 1 point for each 50meters completed.

*Score is the sum of both partners reps at all stations.

*Partners must create a team name!

Mobility

(No Measure)

Strap Stretch

Barbell Smash with partner Hammys, Calves, Quads, Shoulders