FitCity CrossFit – CrossFit
*Looking for the perfect holiday gift for your family/friend? We are offering a gift certificate for our CrossFit 101 Pop Up Course, perfect for newbies or those who have been out of CF for a while, for only $39!! Two hour class, 3 workouts, BOOM! Get your gift certificate NOW as we are only offering 10 spots for this class.
Warm-up
Warm-up (No Measure)
200m Run
:30 of each of the following:
KB Swings
Goat Bag Swings
Box Step Ups
x3
Squat & Shoulder Prep
Weightlifting
Deadlift (5×2)
*Heavy with solid form.
Metcon
Metcon (Time)
For time
25 Pull Ups
40 Cal Row
40 Box Jumps (24/20)
x2
Rx+ (30/24)(Weight vest for pull ups- only permitted if non weighted pull ups will be done in sets of 15 or more. Must be able to do at least 10 unbroken weighted pull ups)
Mobility
Warm-up (No Measure)
Strap Stretch
Spend 10 minutes foam rolling all parts of lower body