12202017

FitCity CrossFit – CrossFit

*Closed on Monday 12/25. Regular schedule on Tuesday 12/26.

Warm-up

Warm-up (No Measure)

200m Run

1000m Row Challenge

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

5 rounds of:

30 sec Toes to Bar

30 sec Rest

30 sec Wallballs 20/14

30 sec Rest

30 sec Cal Row

30 sec Rest

30 sec Double Unders

30 sec Rest

Mobility

Warm-up (No Measure)

Ab Roll Outs x10

Side Plank Hip Touches x10 each side

x2-3

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Foam Roll as needed