FitCity CrossFit – CrossFit
*Closed Thanksgiving day. Black Friday 10am class only. Come get the post Turkey Day burn for your holiday weekend!!!
Warm-up
Warm-up (No Measure)
200m Run
:20/:10
KB SDHP
Pass Throughs/Round Ups
Muscle Snatch with PVC/BB
OHS with PVC/BB
x2
Squat & Shoulder Prep plus Burgener Warm Up
Weightlifting
Metcon (No Measure)
Snatch Complex
Snatch Pull + Power Snatch + OHS
*Work up to heavy weight. Then EMOM 6.
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
24 Double Unders
12 Calorie Row
6 Squat Snatch (95/65)
Extra Credit
Warm-up (No Measure)
a) Rear Delt Raises x10-12
b) Front Raises x10-12
c) Lateral Hold x60 sec
d) Bent Over Rows x10-12
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Shoulder Wall Stretch
LAX Shoulders, Traps, Delts, Pecs, Lats on Floor