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FitCity CrossFit – CrossFit

*Wear your red & green for Saturday morning’s 9am 12 Days of Christmas wod!!! Class starts at 9am!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 3

5 Pull ups

5 Push Ups

15 Squats

Rest 1 min

AMRAP 3

10 Wallballs

10 Lunges

10 Sit ups

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

Stations

*Bench press x5

*Weighted step ups x12 weight per hand as follows: (45#, 24″ box/25#, 20″ box)

*Ring push ups x 10/7

*Air Bike 1 min max calories

x3-4

Rx+ (Ring dips in place of push ups. Count toward challenge)

Bench Press (1×5)

Air Bike Max Calorie 1 min (1 min Max Calorie Air Bike)

Cash Out

Warm-up (No Measure)

Coach choice ab cash out

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed