07292017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run

“Everybody is It”

Squat & Shoulder Prep

Metcon

AMRAP 20

3 rounds each

20 wall balls, partner holds KBs.

3 rounds each

50m KB carry, partner holds WB overhead.

3 rounds each

15 cal row, partner hangs from bar.

3 rounds each

15 pull ups, partner holds plank.

In teams of 2, one person will do the first exercise while the other person does the hold. Once the first person is done, you will change positions and continue. Once you both have completed 3 rounds, you will move onto the next exercise. You can start with a different exercise if there is not enough room or equipment. If you complete before 20 minutes, start over.

Mobility

Strap Stretch

Roll it!