FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

With a Partner:

10 Push Ups

10 Lunges

10 Wallballs

x2

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

30/20 Cal Row

10 Box Jumps (24/20)

5 Burpees

AMRAP 7

200m Run

10 Goblet Walking Lunges (53/35)

5 Burpees

Weightlifting

Turkish Get Up (1×2)

Turkish Get Ups x2 each side

*Rest at least 2 minutes between sets.

x3

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Shoulders, upper back, delts, pecs, glutes

Cobra/Childs Pose

Straddle/Split Practice

Foam roll as needed

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