FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Line Drills & Agility Ladder
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
30 Wallballs 20/14
Suicide Sprint
30 Walking Lunges
Suicide Sprint
30 Butterfly Sit ups
Suicide Sprint
30 Push Ups
Suicide Sprint
30 KB Russian Swings 53/35
Suicide Sprint
RX+ 70/53
Extra Credit
Warm-up (No Measure)
Side Plank x30 sec each side
x3
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
Pigeon on a Box
Couch Stretch