FitCity CrossFit – CrossFit
*THIS Saturday be sure to join us for our FitCity Creepy Carn-evil Bring A Buddy WOD party!!!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Med Ball Squat Clean Thruster
10 Split Squats
10 Knees to Elbows
Squat & Shoulder Prep
Weightlifting
Back Squat (4×10)
*Try to maintain same weight as last week. Be sure to rest at least 2 minutes between sets.
Metcon
Metcon (Time)
60 Wallballs (20/14)
For time
RX + 30/20
*Time cap 6 minutes
Extra Credit
Warm-up (No Measure)
a) Sled Pull Powerwalk
b) Split Squat x10 each leg
c) Weighted Glute Bridges x10
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Legs & Upper Back