FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Back Squats PVC/Barbell
10 Pull Ups
10 Sit Ups
Squat & Shoulder Prep
Weightlifting
Back Squat (4×10)
If your legs/glutes are not recovered from Friday, then stay light on the squats.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Front Squat (95/65)
Lateral Bar Burpees
Rx+ (135/95)
If your legs are not recovered from Friday’s workout, then stay light on the front squats.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Quads
Couch Stretch
LAX Glutes & Hammys as needed