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)
2 min Row or Air Bike
5 Primal Pass Throughs
5 TSpine Swipes
10 Serratus Push Ups
10 Band Pull Aparts
10 High Knees
10 Booty Kickers
x2
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
Every 2 minutes x 7 rounds
2 Snatch Lift Offs + Power Snatch
*2 ct pause at knees
Metcon
Metcon (Time)
75 Overhead Squats for time (95/65)
*5 Burpee penalty for bringing bar out of overhead position.
Extra Credit
Warm-up (No Measure)
a) Bottoms Up KB Carry x 20m
b) Supine Ring Rows x10
c) Plank to Pike x5
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Keg Drill
LAX Shoulders, Delts, Traps, Lats on wall
Foam Roll as needed