FitCity CrossFit – CrossFit


(No Measure)

400m Run + 3 Sun Salutations

20 Seconds each:

KB Swings

Goblet Squats

Push Ups


Squat & Shoulder Prep


Metcon (AMRAP – Reps)

EMOM 30 Minutes:

All Odd Minutes-

20 Double Unders (or stop at 40 seconds)

All Even Minutes-

(2-10) 10 Toes to Rings

(12-20) 10 Burpees (stop at 40 secs)

(22-30) 10 Hang Cleans (95/65)

*Score is number of minutes completed.

*No penalty for missing minutes.


(No Measure)

Strap Stretch & Classic Shoulder Stretch

LAX Shoulder Rotator, Pecs & Calves

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