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FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 min Air Bike or 200m Run

AMRAP 5

6 KB Thrusters

8 Ring Rows

10 Sit Ups

12 Double Unders

Squat & Shoulder Prep

Metcon

Warm-up (No Measure)

Stations

*Strict pull upx10 (optional weighted)

*Sled pull

*Front rack KB carry x75m

x3
*Rest as needed between stations.

Metcon

Death By Calorie Row (AMRAP – Reps)

Extra Credit

Warm-up (No Measure)

a) Candlesticks x20

b) Superman rocks x10

c) Thomas Touches x20

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Childs Pose/Cobra

Bridges x3

Foam Roll as needed