FitCity CrossFit – CrossFit

Warm-up

(No Measure)

400m run + 3 Sun Salutations

20 seconds each:

Lunges

DB Push Press

Mountain Climbers

x3

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

Prowler Sprints

5 x 50m

then

6 min AMRAP

5 Push Jerk (105/75)

5 Front Squats

5 Tuck Jumps

Mobility

(No Measure)

Strap Stretch

Foam Roll Quads, Glutes & Calves 2 min each

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