FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Tabata Style
Push Ups
Squat Ball Toss with partner
x8
Squat & Shoulder Prep
Weightlifting
Close Grip Bench Press (3×3)
Close Grip Bench Press
Bench Press (3×3)
Wide Grip Bench Press (3×3)
*Rest about 90 sec between each set. Complete ALL of the 3×3 of each before moving to next type of bench press.
Metcon
Metcon (Time)
For time
10 Thrusters (85/55)
10 Wallballs (20/14)
Rest 30 sec
x7
Rx+ (95/65) Thrusters MUST be unbroken for all rounds.
*Goal is for thrusters to be unbroken each round.
Extra Credit
Warm-up (No Measure)
a) Floor Wipers x14
b) 10m Sliders x2
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
Couch & Camel Stretch
Foam Roll as needed