FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 min Row then
10 Lunges
10 Shoulder Press PVC/Barbell
20 Mountain Climbers
x2
Squat & Shoulder Prep
Warm-up (No Measure)
2 min Row then
10 Lunges
10 Shoulder Press PVC/Barbell
20 Mountain Climbers
x2
Squat & Shoulder Prep
Weightlifting
Shoulder Press (3×3)
Metcon
Blackjack (Time)
20-1 Ladder
Push Ups
Sit Ups
20 Push Ups
1 Sit Up
19 Push Ups
2 Sit Ups
18 Push Ups
3 Sit Ups….
Time
*Compare time from 7/7/16