11202017

FitCity CrossFit – CrossFit

*Reminder we are closed on Thanksgiving! Enjoy the day with family and friends! Black Friday workout at 10am only.

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 KB Swings

10 Good Mornings PVC/BB

10 Squats

Squat & Shoulder Prep

Weightlifting

Deadlift (4×6)

*Rest at least 2 minutes between sets. Goal is heavy with solid form.

Metcon

Metcon (Time)

50-40-30-20-10

Wallballs

Sit Ups

For time

Extra Credit

Warm-up (No Measure)

a) Strict Pull Ups x 5-10 (Optional weighted)

b) Bulgarian Split Squat (with DBs) x10 each leg

c) Physio Ball Glute Bridges x12

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Quads

Couch Stretch

LAX Glutes