FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Thrusters PVC/Barbell
10 Push Ups
10 Ring Rows
Squat & SHoulder Prep
Skill
Warm-up (No Measure)
Accumulate 3 minutes in a hollow ring hold. Rx+ L-Sit Hold
Metcon
Metcon (Time)
40 OH Walking Lunges
400m Run
40 Wallballs(20/14)
400m Run
40 Push Ups
400m Run
40 Supine Ring Rows
400m Run
For Time
Rx+ Weight +Vest for Runs & Push Ups
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Legs
LAX Glutes & Shoulders