01122017

FitCity CrossFit – CrossFit

*Coach Sarah will be contacting each of you to set up Goal Setting appointments. New year, new goals!!

Warm-up

Warm-up (No Measure)

200m Run

With a barbell:

5 Sumo Deadlifts

10 Russian Step Ups

10 Front Squats

10 Reverse Lunges

5 Burpees

x2

Squat & Shoulder Prep

Sumo Deadlift (6×4)

*Reps to be done at 55-65% of 1RM.

Warm-up (No Measure)

Seated Box Jumps 3×5

Metcon

Metcon (Time)

GIJane

100 Burpee Pull Ups for time

*12 min cut off

Extra Credit

Warm-up (No Measure)

Plank Hold (on elbows) 60 seconds

Ab Twists x20

x3

Mobility

Warm-up (No Measure)

Strap Stretch

Toes Touches

Foam Roll as needed