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FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Back Squats PVC/Barbell

10 Pull Ups

10 Sit Ups

Squat & Shoulder Prep

Weightlifting

Back Squat (4×10)

If your legs/glutes are not recovered from Friday, then stay light on the squats.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Front Squat (95/65)

Lateral Bar Burpees

Rx+ (135/95)
If your legs are not recovered from Friday’s workout, then stay light on the front squats.

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Glutes, Hammys, Quads

Couch Stretch

LAX Glutes & Hammys as needed