FitCity CrossFit – CrossFit
*Wear your red & green this morning! See you at 9am!
*HAPPY BIRTHDAY KIM!
Warm-up
Warm-up (No Measure)
400m Team Run
Spend 10 minutes warming up all movements.
Squat & Shoulder Prep
Metcon
Metcon (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.