FitCity CrossFit – CrossFit
*Grinder this Saturday!
Warm-up
(No Measure)
200m Run
AMRAP 5
10 Ring Rows
10 Slow Motion Wall Squats
10 Sit Ups
10 Superman
Squat & Shoulder Prep
Weightlifting
Back Squat
50% of 1 RM for Max Reps
x3
*Rest 2-3 minutes between sets.
Metcon
Metcon (AMRAP – Reps)
10 Calorie Row (Cut off at 30 seconds)
Max Reps Wallballs for remainder of minute
Rest 1 minute
x7
*Score is total number of wallballs
Mobility
(No Measure)
Strap Stretch
Couch Stretch
Bridges x3
Foam Roll as needed