FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
200m Run
:30 of the following:
Slamballs
Crawlers (no push up)
Lateral Lunges/Reverse Lunges
x3
Squat & Shoulder Prep
Weightlifting
Shoulder Press (1 x Max)
3 @ 55%
3@ 60%
3 @ 65%
3 @ 70%
Max reps @ 75%
Metcon
Metcon (AMRAP – Reps)
On the minute, teams of 3:
20 Sit Ups
12 Push Press (50% of 1 RM)
Max Cal Air Bike
x4 Rounds
Extra Credit
Warm-up (No Measure)
a) Plank (elbows) x 60sec
b) Side Plank x30-45sec
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Overhead Shoulder Distractions
LAX Shoulders, Glutes
Foam roll as needed