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FitCity CrossFit – CrossFit

Warm-up

(No Measure)

400m Indian Run

Speed Walking Relay Races

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

60 Calorie Row

60 Hand Release Push Ups

60 Box Jumps

60 Burpees

60 Med Ball Partner Sit Ups

60 Double Unders

60 KB Swings

Teams of 2, one person works at a time. Movement order and reps can be broken up any way you like. Once a movement is started, it has to be completed prior to moving on.

Mobility

(No Measure)

Strap Stretch

Partner Stretches