FitCity CrossFit – CrossFit

Warm-up

(No Measure)

400m Indian Run

Making personal records in New Tampa

Personal records!

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

Partner 1 completes dynamic movement while partner 2 holds a static position. Then switch before moving to next station. Total of 2 minutes at each station.

*Wallballs/Goblet Squat Hold

*Burpees/Hollow Hold

*KB Swings/Overhead Hold

*Lunges/Side Plank Hold (switch after 30seconds)

x2

Mobility

(No Measure)

Strap Stretvh

Barbell Smash

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