FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Team Run
Relay Races
Squat & Shoulder Prep
Metcon
New Years WOD (AMRAP – Rounds and Reps)
HAPPY NEW YEAR!
With a partner AMRAP 20:
31 High pull kb sumo deadlift
31 Abmat sit ups
31 Pull ups
31 Push press dumbbells
31 whY not do burpees
31 kNees to elbows
310m Everybody row/run
31 Wallballs
31 whY not do kb swings
310m Everybody run/row
31 All do box jumps
31 jump Rope
31 Squats goblet
*one person working at a time, keep sets small to keep moving.
Mobility
Warm-up (No Measure)
Strap Stretch
Partner Barbell Smash