FitCity CrossFit – CrossFit
Warm-up
(No Measure)
400m run + 3 Sun Salutations
With a partner:
5 Over/Unders
10 Sit Ups w/Med Ball
15 Plank War Thomas Touches
x2
Squat & Shoulder Prep
Metcon
Black Friday Partner WOD!!
Black Friday (AMRAP – Reps)
2 min at each station, 20 sec transition.
Ring Rows
Air Squats
HSPU/Push Ups
Overhead Walking Lunges (45/25)
50m Row
Box Jumps (24/20)
DB Snatches
Burpees
*1 point for each completed rep. 1 point for each 50meters completed.
*Score is the sum of both partners reps at all stations.
*Partners must create a team name!
Mobility
(No Measure)
Strap Stretch
Barbell Smash with partner Hammys, Calves, Quads, Shoulders