FitCity CrossFit – CrossFit
*Save the Date for our Halloween costume/wod/bring a buddy PARTY!!!! Saturday 10/28 @ 7:30pm! Its going to be a blast!
Warm-up
Warm-up (No Measure)
200m Run
Tabata style
Back Squats PVC/Barbell
SDHP PVC/BB
Burpee Broad Jumps
x3
Squat & Shoulder Prep
Weightlifting
Back Squat (4×8)
*Try to stay with same weight as last week. Goal is to stay with heavy weight for all four sets. Rest at least 2 minutes between sets.
Metcon
Metcon (Time)
15-10-5
Power Clean (95/65)
200m Run
Toes to Bar
Rx+ (135/95)
Extra Credit
Snatch Grip Deadlift (3×5)
Mobility
Warm-up (No Measure)
Strap Stretch
Bridges x3
Child’s Pose min 30 sec
LAX Hammys on box
Foam Roll as needed