11302017

FitCity CrossFit – CrossFit

*Did you sign up your child for Parents Night Out?? This Saturday 6-9pm. Nerf wars, dodge ball, pizza and so much fun! Your child is welcome to bring a friend! There is a limited number of spaces so sign up today! http://fitcitycrossfit.wodify.com/…/PurchaseByKeyEntry.aspx…

Warm-up

Warm-up (No Measure)

200m Run

Tabata Style

Push Ups

Lateral Lunges

Knee Raises

x3

Squat & Shoulder Prep

Weightlifting

Floor Press (5×5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

With a partner:

Partner 1- 200m Row

Partner 2- KB Front Rack Hold

Score= total meters covered in 10 minutes.

Extra Credit

Warm-up (No Measure)

a) Floor Wipers x20

b) Bicycles x20

x2

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Pecs, Delts, & Traps

Bridges x3

Split/Straddle Practice