FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Shuttle sprints x3 minutes

10 Front Squat PVC/BB

5 Hanging knee raise w/lat pull down

x2

Squat & Shoulder Prep

Weightlifting

Front Squat (4×8)

*Go as heavy as you can maintain for all 4 rounds. Rest 2 minutes or more between sets.

Metcon

Metcon (No Measure)

15 minutes, resting as needed:

:20 Air dyne sprint

100m farmer carry- heavy

:90 rest between sets

Mobility

Warm-up (No Measure)

Strap Stretch

Couch Stretch

Foam Roll Quads, Hammy, Upper Back

Bridges x3

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