FitCity CrossFit – CrossFit
*Halloween WOD this Saturday at 9am!! You voted and our theme is Zombies/Walking Dead/Apocalypse Survivors!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Back Squat PVC/Barbell
10 Russian Step Ups
10 Double Unders
Squat & Shoulder Prep
Weightlifting
Back Squat (4×8)
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Hammys, Glutes, Quads, and Upper Back
Bridges x3