FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
3 min Double Under practice
Simon Says
Squat & Shoulder Prep
Metcon
Metcon (Time)
Every 7 minutes
400m Run
500m Row
40 Double Unders
x3
*Goal is to complete each round 1:30-2:00 rest.
Weightlifting
Warm-up (No Measure)
Wide Grip Pull Ups x6-8
Bottoms Up KB Carry
x4
*Rest 30 sec between movements
Mobility
Warm-up (No Measure)
Strap Stretch
Shoulder Wall Stretch
Overhead Shoulder DIstraction
Foam Roll as needed