FitCity CrossFit – CrossFit
*December push up challenge coming soon!! Grab your partner and get signed up. Traveling for the holidays? No problem. You can do push ups anywhere! Sign up on the white board with the announcements.
Warm-up
Warm-up (No Measure)
200m Run
10 KB Swings
10 Double Unders
10 Good Mornings PVC/BB
10 KB Sumo Deadlifts
x2
Squat & Shoulder Prep
Weightlifting
Sumo Deadlift (3×5)
*Heavy with solid form. Rest at least 2 minutes between sets.
Metcon
Metcon (No Measure)
Stations
a) 100m Sled Powerwalk- Moderate
b) 500m Row AFAP (record your fastest)
c) 5-10 Strict Toes to Bar (straight legs)
x3
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Calves
Pigeon on a Box