FitCity CrossFit – CrossFit
*Closed on Thanksgiving for all to enjoy time with family and friends! Black Friday WOD at 10am only!
*HAPPY BIRTHDAY CHRISTINA!!
Warm-up
Warm-up (No Measure)
200m Run
10 Pass Through & Round Ups
Then
:30 of the following
PVC OHS
T Spine Swipes (:15 of each)
Jumping Jacks
x2
Squat & Shoulder Prep plus Keg Drill
Weightlifting
Overhead Squat (3×3)
*Heavy. Rest at least 2 minutes between sets.
Metcon
Max Pull Ups (max)
Max pull ups to failure. Use bands as needed and record which bands you use.
Minute 0-2
1000m Row (Time)
Max Effort 1000m Row
Minute 2-15
Power Snatch (max)
Remaining time
Extra Credit
Warm-up (No Measure)
a) Up/Down Planks x30 sec
b) Russian Twist x30
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Childs Pose/Cobra
Bridges x3
LAX Shoulders, Delts, Traps, Lats
Keg Drill