FitCity CrossFit – CrossFit

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Warm-up (No Measure)

3 min Row

:30 Legs only

:30 Arms only

Crossover Band activation

Squat & Shoulder Prep


Shoulder Press (7×2 @ 80-90% of 1RM)

*Must maintain solid form. No arching. No dipping.


Metcon (AMRAP – Rounds and Reps)


250m Row

10 Push Press (115/75)

20 Sit Ups

Rx+ (135/95)

Extra Credit

Warm-up (No Measure)

a) Rear Delt Raises x10-12 (with a 2 ct hold at top)

b) Lateral Hold x60 sec

c) Front Hold x60 sec

d) Bent Over BB Row x10-12



Warm-up (No Measure)

Strap Stretch plus shoulders

Crossover Band recovery protocol

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