12082017

FitCity CrossFit – CrossFit

*Looking for a great, affordable, holiday gift for a friend or family member?? Check out our CrossFit 101 Pop Up Course gift certificates for just $39. Give the gift that keeps on giving!
Purchase here:
Pick up gift certificate at the gym.
*HAPPY BIRTHDAY ROLAND!!

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

20 Squats

10 Ring Rows/Pull Ups

5 Burpees

x2

Squat & Shoulder Prep

Metcon

Metcon (No Measure)

MAKE UP DAY!!

Fun Friday Challenge!

Handstand Walk Max Distance (max)

*Spend 15 minutes practicing handstand walking. Record your max distance.