11272017

FitCity CrossFit – CrossFit

*December push up challenge coming soon!! Grab your partner and get signed up. Traveling for the holidays? No problem. You can do push ups anywhere! Sign up on the white board with the announcements.

Warm-up

Warm-up (No Measure)

200m Run

10 KB Swings

10 Double Unders

10 Good Mornings PVC/BB

10 KB Sumo Deadlifts

x2

Squat & Shoulder Prep

Weightlifting

Sumo Deadlift (3×5)

*Heavy with solid form. Rest at least 2 minutes between sets.

Metcon

Metcon (No Measure)

Stations

a) 100m Sled Powerwalk- Moderate

b) 500m Row AFAP (record your fastest)

c) 5-10 Strict Toes to Bar (straight legs)

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Calves

Pigeon on a Box