FitCity CrossFit – CrossFit

*Did you buy your Fuel For Fire yet? Pre/Post workout snack we have available for you at the gym! Ask your coach how you can get your hands on these tasty pouches!

Warm-up

Warm-up (No Measure)

200m Run

Line Drills

Resistance Sprints x6

Squat & Shoulder Prep

Metcon

800m Run (Time)

Max Effort 800m Run
x5

*Rest as needed between sets. Minimum rest 2 minutes, maximum rest 5 minutes. Try to maintain time within 5-7 seconds of your fastest time of the day.

Extra Credit

Warm-up (No Measure)

Vups x10

Bicycles x10

Candlesticks x10

x2

Mobility

Warm-up (No Measure)

Strap Stretch

Calf Stretch

LAX Hamstring Stretch on box

Couch Stretch

Foam Roll as needed

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