08192017

FitCity CrossFit – CrossFit

*Bring Your Buddy TODAY!! Class begins at 9am! Arrive a few minutes early!

Warm-up

Warm-up (No Measure)

400m Team Run

Relay Races

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

Partner 1 completes dynamic movement

Partner 2 completes static hold

Then switch before rotating

Wallballs- Squat Hold

Sit Ups- Chin Up Hold

Row- Plank Hold

DB Push Press- Overhead Plate Hold

Rest 1 minute

Repeat

Mobility

Warm-up (No Measure)

Partner Stretch