FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Air Dyne or Row

AND

5 Pass Throughs

10 Ring Rows

10 Double Unders

10 Goblet Squats

x1

Squat & Shoulder Prep

Weightlifting

Metcon (No Measure)

4 Push Press + 2 Push Jerk

x5

*Stay at less than 70% of 1RM push press

*Work on perfect form

*Not for time. Rest as needed between sets to maintain perfect form.

Metcon

Metcon (Time)

5 Pull Ups

5 Front Squats (95/65)

5 Push Press

10 Burpees

Rest 30 secs

x5

For Time

Extra Credit

Warm-up (No Measure)

Plank x 60sec

Side Plank x30-45 sec

Sliders x20m

Side Plank Hip Touches x10 each

x2

Mobility

Warm-up (No Measure)

Strap Stretches

Spend 5 minutes foam rolling

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