FitCity CrossFit – CrossFit
Warm-up
(No Measure)
400m Indian Run
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
Partner 1 completes dynamic movement while partner 2 holds a static position. Then switch before moving to next station. Total of 2 minutes at each station.
*Wallballs/Goblet Squat Hold
*Burpees/Hollow Hold
*KB Swings/Overhead Hold
*Lunges/Side Plank Hold (switch after 30seconds)
x2
Mobility
(No Measure)
Strap Stretvh
Barbell Smash