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