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