10012016

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Indian Run

Hot Pizza Game

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Reps)

Partner 1 static hold 1 min

Partner 2 dynamic movement 1 min

then switch

Wallball-Squat hold

KB Swings- OH hold

Vups/Situps- Superman hold

Row- Chin up/Deadhang

Pushups- Plank hold

Rest 1 min

Repeat

Mobility

Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash