FitCity CrossFit – CrossFit
*Wear your red & green for Saturday morning’s 9am 12 Days of Christmas wod!!! Class starts at 9am!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 3
5 Pull ups
5 Push Ups
15 Squats
Rest 1 min
AMRAP 3
10 Wallballs
10 Lunges
10 Sit ups
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
Stations
*Bench press x5
*Weighted step ups x12 weight per hand as follows: (45#, 24″ box/25#, 20″ box)
*Ring push ups x 10/7
*Air Bike 1 min max calories
x3-4
Rx+ (Ring dips in place of push ups. Count toward challenge)
Bench Press (1×5)
Air Bike Max Calorie 1 min (1 min Max Calorie Air Bike)
Cash Out
Warm-up (No Measure)
Coach choice ab cash out
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed