FitCity CrossFit – CrossFit

*Bring a buddy day, Saturday 11/21, 9am!!!


(No Measure)

200m Run

Hollow body stretches
Judy working on hollow body while overhead!


Ball slams

Tuck jumps

Squat & Shoulder Prep


Back Squat (4×12)

*You may either work up to a heavy set of 12 or work all sets of heavy. Challenge yourself! Be sure to rest 3 minutes in between sets.


CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


(No Measure)

Strap Stretch

Foam Roll Legs & Lats

Contract/Relax Lunge