FitCity CrossFit – CrossFit
*Second annual Open/Intramural Kickball Game Sunday April 2nd at 3:30pm!! Bring your family for a day of fun!
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 KB Swings
10 Hang Cleans
10 Kips
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM 16
Min 1: 5 Hang Cleans + 5 Burpees (95/65)
Min 2: Cal Air Dyne
Min 3: 7 Wallballs + 5 Pull Ups (20/14)
Min 4: Cal Row
*Must complete all movements for completed round to count. Score equals rounds completed before end of minute.
Extra Credit
Warm-up (No Measure)
Plank on elbows x60 sec
Mountain climbers side to side x30 sec
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
Foam Roll as needed