FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Line Drills

Squat & Shoulder Prep

Metcon

Metcon

Metcon (AMRAP – Reps)

Tabata (20:10×8)

Air Dyne

Rest 1 min

Tabata

Wallballs 20/14

Rest 1 min

Tabata

Plank

Extra Credit

Warm-up (No Measure)

a) Side plank hip touches x15 each side

b) Armadillo sit ups x10

c) Bird dog x10

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Foam roll entire body



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