FitCity CrossFit – CrossFit
*9am & 6pm Holiday schedule begins today!!
Warm-up
Warm-up (No Measure)
400m Run
AMRAP 5
10 Hang Squat Clean Thruster PVC/Barbell
10 Thomas Touches
10 Strict Knees to Elbows
Squat & Shoulder Press
Metcon
12 Days of Christmas (Time)
12 Days of Christmas
1 Burpee
2 Squat Cleans (95/65)
3 Pull Ups
4 Toes to Bar
5 Wallballs (20/14)
6 Box Jumps (24/20)
7 Sit Ups
8 KB Swings (53/35)
9 Ball Slams
10 HR Push Ups
11 Deadlifts (95/65)
12 Thrusters (95/65)
On the first day of Christmas FitCity gave to me:
1 Burpee
2 Squat cleans + 1 Burpee
3 Pull Ups + 2 Squat Cleans + 1 Burpee
…
12 Thrusters, 11 Deadlifts, 10 HR Push Ups, etc.
*Compare time & notes to 12/24/2015
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed