FitCity CrossFit – CrossFit

*Drink at least half your body weight in ounces! CrossFit + summer in Florida= NO JOKE!

Warm-up

Warm-up (No Measure)

200m Run

:20 of the following:

Double Unders

Hanging Knee Raises

Sit Ups

x3

Squat & Shoulder Prep

Metcon

Metcon (Time)

200m Run

40 Squats

200m Run

40 T2B

200m Run

40 Wallballs (20/14)

200m Run

40 DB Alt Snatch (50/35)

Rest exactly 1 minute.

Repeat for time.

Extra Credit

Warm-up (No Measure)

a) Accumulate 60 sec hollow hold

b) 20 side plank hip touches each side

c) Superman x20

Mobility

Warm-up (No Measure)

Strap Stretch

Camel & Couch Stretch

Foam Roll as needed



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