FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Push Press PVC/Barbell

10 Mountain Climbers

10 Vertical Jumps

5 Squat Blast Offs

Squat & Shoulder Prep

Weightlifting

Push Press (1×3)

*Goal is to hit heaviest set of three from 10/6/16 for all three sets.

Metcon

Metcon (Time)

25 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

25 Pull Ups

For time

Mobility

Warm-up (No Measure)

Strap Stretch

Straddle/Split Stretch

Bridges x3

LAX Shoulders & Glutes

Foam Roll as needed

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