FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY KAARON!!*
*Check this link for our Thanksgiving schedule! https://fitcitycrossfit.com/schedule/
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Back Squats PVC/Barbell
10 Ring Rows
10 Hurdle Hops
Squat & Shoulder Prep
Weightlifting
Back Squat (5-4-3-2-1)
*Go heavy and increase weight for each set. Rest minimum of 2 minutes in between.
Metcon
2k Row (Time)
Max Effort 2k Row
Cash Out
Warm-up (No Measure)
Bicep Curls x8-10
Tricep Extensions x10-12
Vups x10
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Split/Straddle Stretch
Foam Roll as needed