FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
3 rounds:
10 squats
10 push ups
10 toes to bar
10 box jumps
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
25 Cal Row
15 Pull Ups
10 Burpees
Rest 4 minutes
AMRAP 4
20 Cal Row
15 Pull Ups
10 Burpees
Rest 4 minutes
AMRAP 4
15 Cal Row
10 Pull Ups
5 Burpees
*Score equals total rounds plus reps.
Extra Credit
Warm-up (No Measure)
Coach’s Choice Ab Cash Out
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Child’s Pose
LAX Shoulders & Glutes