FitCity CrossFit – CrossFit
*Veterans Day Hero WOD this Saturday 9am!
Warm-up
Warm-up (No Measure)
200m Run
Tabata Style
Wallballs
PVC Thruster
Knee Raises
x3
Squat & Shoulder Prep
Weightlifting
Back Squat (1×1)
*Take 20 minutes to find your 1 rep max.
Front Squat (6×3)
*65-75% of 1 RM. These sets should not feel heavy. If they do, go down in weight. Rest 2 minutes between sets.
Extra Credit
100 Cal Air Bike (Time)
*10 minute cut off.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Legs
LAX Glutes, Hammys on box
Rolling Pin Thighs (Inner & Outer)