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! Potluck sign up sheet to be posted at the gym soon. Please let Chandree know if you are bringing a guest! Adults only.
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Single Arm KB Swings (each side)
10 Squats
20 Jumprope (double or singles)
Squat & Shoulder Prep
Skill
Warm-up (No Measure)
Rope Climbs
Metcon
Metcon (Time)
20 KB SDHP (53/35)
20 Box Jumps (24/20)
20 Push Ups
20 Cal Row
Rest 1 minute
x4
Extra Credit
Warm-up (No Measure)
a) Ring Dips x10
b) Scap Pull Ups x5
c) Vups x20
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Split/Straddle Practice
Foam Roll as needed