FitCity CrossFit – CrossFit


Warm-up (No Measure)

air dyne in New Tampa

Mike making the Air Dyne look easy!

400m Indian Run

Speed Walking Relay Races

Squat & Shoulder Prep


Metcon (AMRAP – Reps)

After 1 minute at each station, partners alternate between dynamic and static movements.

DB Push Press- OH Plate Hold

Cal Row- Chin Up Hold/Active Shoulder Hang

Wallballs- Squat Hold

Vups- Plank Hold

1 Minute Rest



Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash

Foam Roll as needed

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