FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Team Run
Animal Tag
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner
2 Rope Climbs
30 Push Ups
50 KB Swings
100 Wallballs
*One person working at a time.
Mobility
Warm-up (No Measure)
Strap Stretch
Partner Barbell Smash
Warm-up
Warm-up (No Measure)
3-5 min Easy Row or Air Dyne
Shoulder Activation + HS Kick Ups
Skill
Warm-up (No Measure)
Ring Handstands/HSPU
Weightlifting
Overhead Squat (1×3)
Take 15 min to work up to a heavy set of 3 OHS
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner
6 Rope Climbs
12 Handstand Push Ups
24 Hang Squat Snatch (95/65)
48 Wallballs
*One person working at a time.