FitCity CrossFit – CrossFit
*12 Days of Christmas WOD this Saturday 12/23 at 9am!! Closed on Christmas day 12/25.
Warm-up
Warm-up (No Measure)
2 min Air Bike
then
10 Double Unders
10 KB SDHP
10 Wallballs
x1
Squat & Shoulder Prep
Weightlifting
Front Squat (5-5-5-5-5)
*Go heavy, with solid form. Rest at least 2 minutes between sets.
Metcon (AMRAP – Reps)
1 min at each station:
SDHP (95/65)
Box Jumps (24/20)
Cal Row
Rest
X4
Extra Credit
Warm-up (No Measure)
a) Single Leg RDLs x8 each
b) Side Steps with Band (tiny steps to activate glutes) 10m
c) Banded Leg Kicks x30 each
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Couch/Camel Stretch
LAX Hammys on Box