FitCity CrossFit – CrossFit

*Be sure to drink at least half your body weight in ounces! Dehydration is very real and can be very serious. Stay hydrated!!


Warm-up (No Measure)

400m Team Run

CrossFit Volleyball

Squat & Shoulder Prep


Metcon (No Measure)

Partner 1- Static

Partner 2- Dynamic

then switch and rotate


DB Thrusters- Squat Hold

KB Swings- OH Hold/HS Hold

Pull Ups/Ring Rows- Ring/Dip Station Hold

Vups- Plank Hold

Row- Chin Up Hold

Rest 1 minute

*First round partner 1 begins in static hold. Round 2 partner 1 begins in dynamic hold.


Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

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