FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Indian Run
Speed Walking Relay Races
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
After 1 minute at each station, partners alternate between dynamic and static movements.
DB Push Press- OH Plate Hold
Cal Row- Chin Up Hold/Active Shoulder Hang
Wallballs- Squat Hold
Vups- Plank Hold
1 Minute Rest
Repeat
Mobility
Warm-up (No Measure)
Strap Stretch
Partner Barbell Smash
Foam Roll as needed