12182017

FitCity CrossFit – CrossFit

*12 Days of Christmas WOD this Saturday 12/23 at 9am!! Closed on Christmas day 12/25.

Warm-up

Warm-up (No Measure)

2 min Air Bike

then

10 Double Unders

10 KB SDHP

10 Wallballs

x1

Squat & Shoulder Prep

Weightlifting

Front Squat (5-5-5-5-5)

*Go heavy, with solid form. Rest at least 2 minutes between sets.

Metcon (AMRAP – Reps)

1 min at each station:

SDHP (95/65)

Box Jumps (24/20)

Cal Row

Rest

X4

Extra Credit

Warm-up (No Measure)

a) Single Leg RDLs x8 each

b) Side Steps with Band (tiny steps to activate glutes) 10m

c) Banded Leg Kicks x30 each

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Couch/Camel Stretch

LAX Hammys on Box