FitCity CrossFit – CrossFit
*Reminder Thanksgiving Food Drive this week!!
Warm-up
Warm-up (No Measure)
2 min Air Dyne/Row
AMRAP 2
10 Ring Rows
10 Squats
10 Hanging Knee Raises
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
2 mins each
:20 transition
Pull ups
Front Squats ( 95/65)
Burpees
Double Unders
Cal Row
Toes to Bar
Rx+ (135/95)
Cash Out
Warm-up (No Measure)
Bottoms Up KB Carry 20m
Sliders x2
Side Bends x10 each side
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Overhead Shoulder Distraction
Foam Roll as needed