01182017

FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 min Row

AMRAP 3

10 Push Ups

10 Band Pull Aparts

10 Kips

Squat & Shoulder Prep

Weightlifting

Floor Press (1×1)

*Take 15 min to find 1RM. We will be retesting this in 3 months.

Metcon

Metcon (Time)

For time

1000m Row/800m Run

15 Ring Dips

15 Strict Pulls Ups/Chin Ups

Rest 2 min

750m Row/600m Run

12 Ring Dips

12 Strict Pulls Ups/Chin Ups

Rest 2 min

Row 500m/400m Run

9 Ring Dips

6 Strict Pull Ups/Chin Ups

Extra Credit

Warm-up (No Measure)

50 Banded Push Downs

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Pecs & Triceps

Shoulder Wall Stretch