FitCity CrossFit – CrossFit
*Halloween party Saturday night was a blast! Thanks to everyone who came out! In Halloween spirit, welcome to Death By week!
Warm-up
Warm-up (No Measure)
200m Run
Tabata Style
Squats PVC/BB
KB Swings
x4
Squat & Shoulder Prep
Weightlifting
Back Squat (4×12)
*Try to stay with same weight from previous weight if possible for all 4 sets. Be sure to rest at least 2 minutes between sets.
Metcon
Death by Burpees (AMRAP – Reps)
Extra Credit
Warm-up (No Measure)
a) Single Leg RDLs x10 each leg
b) Banded Rotation x20
c) Goat Bag Swing x12-15
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
LAX/Foam Roll Glutes, Hammys, Calves
Toe Touches