FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Tabata Style

Push Ups

Squat Ball Toss with partner

x8

Squat & Shoulder Prep

Weightlifting

Close Grip Bench Press (3×3)

Close Grip Bench Press

Bench Press (3×3)

Wide Grip Bench Press (3×3)

*Rest about 90 sec between each set. Complete ALL of the 3×3 of each before moving to next type of bench press.

Metcon

Metcon (Time)

For time

10 Thrusters (85/55)

10 Wallballs (20/14)

Rest 30 sec

x7

Rx+ (95/65) Thrusters MUST be unbroken for all rounds.
*Goal is for thrusters to be unbroken each round.

Extra Credit

Warm-up (No Measure)

a) Floor Wipers x14

b) 10m Sliders x2

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Couch & Camel Stretch

Foam Roll as needed

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