FitCity CrossFit – CrossFit
*Halloween WOD this Saturday at 9am!! You voted and our theme is Zombies/Walking Dead/Apocalypse Survivors!
*We apologize for the delay with the tshirts/tanks. The printing company had an issue with the apparel and will be sending them this week!
Warm-up
Warm-up (No Measure)
200m Run
:20 of the following:
Crawlers
Air Squats
Sit Ups
x1
Then
:20 of the following:
Tuck Jumps
Front Squats Barbell
Hanging Knee Raises
x2
Squat & Shoulder Prep
Weightlifting
Warm-up (No Measure)
EMOM 12
2 Squat Cleans
*Work on speed/technique dropping under the bar. Do not exceed 75% of 1 RM.
Metcon
Metcon (Time)
5 Bar Facing Burpees
7 Front Squats (95/65)
9 Toes to Bar
x5
Rx+ (135/95)
*Goal is to complete in under 11 minutes.
Warm-up
Warm-up (No Measure)
Strap Stretch
Couch Stretch
Overhead Shoulder Distraction