FitCity CrossFit – CrossFit
Warm-up
(No Measure)
400m Indian Run + 2 Sun Salutations
Speed Walking Relay Race
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
Buy In:
100 Partner Carry (or carry something heavy) then
Partner 1 runs 400m.
Partner 2 completes as much as the following AMRAP as possible:
10 DB Snatches (30/20-25)
20 Overhead Walking Lunges (45/25)
30 KB Swings (44/25)
40 Double Unders
Rx+ KB Snatches (53/35)
KB Swings (70/53)
Mobility
(No Measure)
Strap Stretch
Barbell Smash with partner (Hammys, Calves, Shoulders)