FitCity CrossFit – CrossFit
Warm-up
(No Measure)
200m Run
5 mins of the following:
2 Push Up Complex
5 Pass Through Walking Lunges
10m Side Shuffle
5 Jumping Squats
Squat & Shoulder Prep
Weightlifting
Bench Press (5@65%, 5@75%, 5+@85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
8min AMRAP
7 Squat CLeans (95/65)
21 Double Unders
Mobility
(No Measure)
Strap Stretch
Foam Roll Quads & Upper Back
LAX Shoulders & Chest as needed