FitCity CrossFit – CrossFit
*Drink at least half your body weight in ounces! CrossFit + summer in Florida= NO JOKE!
Warm-up
Warm-up (No Measure)
200m Run
:20 of the following:
Double Unders
Hanging Knee Raises
Sit Ups
x3
Squat & Shoulder Prep
Metcon
Metcon (Time)
200m Run
40 Squats
200m Run
40 T2B
200m Run
40 Wallballs (20/14)
200m Run
40 DB Alt Snatch (50/35)
Rest exactly 1 minute.
Repeat for time.
Extra Credit
Warm-up (No Measure)
a) Accumulate 60 sec hollow hold
b) 20 side plank hip touches each side
c) Superman x20
Mobility
Warm-up (No Measure)
Strap Stretch
Camel & Couch Stretch
Foam Roll as needed