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FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Clean & Press Barbell

10 TSpine Swipes

10m Frankenstein Kicks

10m Booty Kickers

Squat & Shouder Prep

Metcon

Trifecta (AMRAP – Reps)

Max Reps Shoulder Press

Max Reps Push Press

Max Reps Push Jerk
x3

*Barbell can not be racked during entire round of all three movements.

Cash Out

Warm-up (No Measure)

10 Hollow Rocks

10 Vups

10 Tuck Ups

10 Sec Hollow Rock Hold

10 Superman

Rest 1 min

x4

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

LAX Shoulders