FitCity CrossFit – CrossFit
*Zombies/Walking Dead/Apocalypse Survivors theme for the costume wod this Saturday 9am!!
*Running Club week 2, don’t forget to get your run in before Sunday!
Warm-up
Warm-up (No Measure)
2 min Row
AMRAP 2
5 T Spine Swipes Each Side
10 Pass Throughs/Round Ups
10 Strict Toes to Bar
Squat & Shoulder Prep
Weightlifting
Shoulder Press (5×3)
*Go heavy. Maintain hollow. Stay with same weight for all five sets.
Metcon
Tabata Air Dyne (8 Rounds for reps)
Tabata Air Dyne
*All out max effort.
Cash Out
Warm-up (No Measure)
Accessory Work
10 Strict Pull ups
10 Strict HSPU
10 Good Mornings (Weighted)
x3
Rx+ (Weight vest for pull ups. Unbroken)
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders, Delts, Pecs
Foam Roll as needed