12132017

FitCity CrossFit – CrossFit

*Spots are filling up for our CrossFit 101 Pop Up Course. Buy your friend/family member the gift that keeps on giving, FitCity!! $39. Use this link to purchase your gift certificates and pick them up from the gym. They make the perfect Hannukah/Christmas/New Years gift!!!

Warm-up

Warm-up (No Measure)

2 min Row

2 min Line Drills

Squat & Shoulder Prep

Skill

Warm-up (No Measure)

Handstand & handstand walking practice

Pistols

Metcon

Metcon (AMRAP – Reps)

AMRAP 17

20m Handstand walk

15 Burpees

20 Pistols

Extra Credit

Warm-up (No Measure)

*Spend 5-10 working on a gymnastics goat.

Mobility

Warm-up (No Measure)

Strap Stretch

Shoulder Wall Stretch

Foam Roll as needed