FitCity CrossFit – CrossFit
*Nutrition challenge participants are crushing it! Day 3!
Warm-up
Warm-up (No Measure)
Resistance Sprints
2 min Double/Triple Under practice
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM 16
Cal Row
Mountain Climbers
Jumprope (Singles)
Wallballs (20/14)
Rx+ (Double Unders only if proficient)
*Score= Calories+Wallballs
Extra Credit
Warm-up (No Measure)
a) Strict Toes to Bar x10
b) Turkish Get Ups x1 each side
c) Band Pull Aparts x25
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
Shoulder Recovery with Bands