10252017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

3 rounds:

10 squats

10 push ups

10 toes to bar

10 box jumps

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

25 Cal Row

15 Pull Ups

10 Burpees

Rest 4 minutes

AMRAP 4

20 Cal Row

15 Pull Ups

10 Burpees

Rest 4 minutes

AMRAP 4

15 Cal Row

10 Pull Ups

5 Burpees
*Score equals total rounds plus reps.

Extra Credit

Warm-up (No Measure)

Coach’s Choice Ab Cash Out

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Child’s Pose

LAX Shoulders & Glutes