FitCity CrossFit – CrossFit
*Veteran’s Day Hero WOD this Saturday 9am!
Warm-up
Warm-up (No Measure)
200m Run
Line Drills
Resistance Sprints
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
20 Double Unders
15 Burpee Box Jumps
15 Toes to Bar
20 Double Unders
15 Burpee Tuck Jumps
15 Cal Air Bike
Extra Credit
Warm-up (No Measure)
a) 100m Farmers Carry
b) 100m Overhead KB Carry
*Farmer Carry weight should be heavier than overhead. Must maintain tight midsection for both. Goal is to both unbroken without putting down weight so scale weight accordingly.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed
LAX Calves & Glutes