FitCity CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 min Row

AMRAP 2

5 Pass Throughs/Round Ups

10 PVC/BB Shoulder Press

10 Squats

Squat & Shoulder Prep

Weightlifting

Shoulder Press (1×1)

*Go for a 1 RM. No arching or lift does not count.

Metcon

Metcon (Time)

10 Thrusters (95/65)

400m Run

x5
*Cut off 17 minutes.

Extra Credit

Warm-up (No Measure)

a) Strict HSPUs x6-8

Rest

x2-3
*Optional deficit if proficient in strict HSPU.

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll Upper Back, Lats, Glutes

Lat Stretch on Box

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