FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Agility Ladder plus Line Drills
Push Up Complex x1
Squat & Shoulder Prep
Metcon
Metcon (Time)
For Time
80 Sit Ups
Then
500m Row
30 Push Ups
800m Run
30 Push Ups
x2
Rx+ Weight Vest for Run & Push Ups
Cash Out
Warm-up (No Measure)
Coach’s Choice Ab Cash Out
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders, Pecs, Delts, Upper Back
Foam Roll as needed