FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Back Squats PVC/Barbell
10 Straight Single Leg DL PVC/KB
10 Ring Rows
Squat & Shoulder Prep
Weightlifting
Back Squat (4×12)
*Go heavy! Challenge yourself. Be sure to rest 3 minutes in between.
Metcon
Metcon (Time)
15 Deadlifts (135/95)
12 Pull Ups
9 Front Squats
x3
Rx+ (155/105)
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Legs & Glutes
Couch Stretch