FitCity CrossFit – CrossFit
*Halloween WOD Saturday October 29, 9am!!
Warm-up
Warm-up (No Measure)
400m Run
AMRAP 5
“Cindy”
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
20 Right Arm KB Walking Lunges (44/26)
20 Cal Row
20 Left Arm KB Walking Lunges
20 Weighted Sit Ups (25/15)
Rx+ (53/35)
Mobility
Warm-up (No Measure)
Side Bends x10-15
Penguinos x 40
Side Plank Hip Touches x10-15
x2-3
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
Foam Roll as needed