FitCity CrossFit – CrossFit
*Game Night was a blast! Thanks to all who came out!
Warm-up
Warm-up (No Measure)
200m Run
6 Front squat PVC/Barbell
6 Shoulder press PVC/Barbell
6 Russian box step ups
4 Plank to Pike
x2
Squat & Shoulder Prep
Weightlifting
Front Squat (4×6)
*Compare to 8/28/17 and try to go heavier.
Metcon
Metcon (Time)
21-15-9
Cal Row or Cal Air Dyne
Thrusters (115/75)
Rx+ (155/105)
For time
Extra Credit
Warm-up (No Measure)
a) 100m Sled Speed Walk (heels down)
b) Split Squats x10 each leg
c) Gymnastics Squat x10-12
d) Calf Raises x25
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Quads, Glutes, Hammys, Calves