FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run

Animal Tag

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner

2 Rope Climbs

30 Push Ups

50 KB Swings

100 Wallballs
*One person working at a time.

Mobility

Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash

Warm-up

Warm-up (No Measure)

3-5 min Easy Row or Air Dyne

Shoulder Activation + HS Kick Ups

Skill

Warm-up (No Measure)

Ring Handstands/HSPU

Weightlifting

Overhead Squat (1×3)

Take 15 min to work up to a heavy set of 3 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner

6 Rope Climbs

12 Handstand Push Ups

24 Hang Squat Snatch (95/65)

48 Wallballs
*One person working at a time.

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