12192017

FitCity CrossFit – CrossFit

*Don’t miss 12 Days of Christmas wod this Saturday 9am!! Wear your red & green!!

Warm-up

Warm-up (No Measure)

200m Run

Burgener Warm Up

Squat & Shoulder Prep plus Keg Drill

Weightlifting

Overhead Squat (3-3-3-3)

*Work up to heavy set of 3 OHS. Complete 3-8 strict pull ups between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Power Snatches (75/55)

20 Lateral Bar Burpees

20 OHS (75/55)

20 Lateral Bar Burpees

20 Squat Snatches (75/55)

Rx+ (95/65)

Mobility

Warm-up (No Measure)

Strap Stretches

LAX Shoulders on wall and floor