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FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Row

2 min Ballslams

Squat & Shoulder Prep

Skill

Spend 10 minutes working on a goat.

Metcon

Metcon (AMRAP – Reps)

Tabata Push Ups

Rest 1 min

Tabata Squats

Rest 1 min

400m Run

Mobility

(No Measure)

Strap Stretch

Shoulder Wall Stretch

LAX Shoulders, Delts, Pecs & Glutes

Foam Roll as needed