FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run

CrossFit Volleyball

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

AMRAP 20 with a partner

50 Push Ups

40 Walking Lunges

30 Vups/Sit Ups

50 Pull Ups

40 Walking Lunges

30 Vups/Sit Ups

*Every 3 minutes complete 5 burpees.

*Optional weight vest for everything except Vups.

Mobility

Warm-up (No Measure)

Partner Barbell Smash

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