12122016

FitCity CrossFit – CrossFit

*Are you coming to Keith & Tara’s White Elephant party this Saturday?? Don’t miss out! It will be tons of fun with your FitCity family!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Glute Bridges

10 KB RDL

10 Back Squat PVC/Barbell

Squat & Shoulder Prep

Weightlifting

Deadlift (5-5-3-3-3)

*Rest at least 2 minutes between sets.

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

10 Back Squats (50% 1RM)

For Time

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Legs

Couch Stretch

LAX Glutes & Hammys