FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
2 min Air Bike or 200m Run
AMRAP 5
6 KB Thrusters
8 Ring Rows
10 Sit Ups
12 Double Unders
Squat & Shoulder Prep
Metcon
Warm-up (No Measure)
Stations
*Strict pull upx10 (optional weighted)
*Sled pull
*Front rack KB carry x75m
x3
*Rest as needed between stations.
Metcon
Death By Calorie Row (AMRAP – Reps)
Extra Credit
Warm-up (No Measure)
a) Candlesticks x20
b) Superman rocks x10
c) Thomas Touches x20
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Childs Pose/Cobra
Bridges x3
Foam Roll as needed