FitCity CrossFit – CrossFit
*Hero WOD on Monday in all classes!! Fourth of July, Gym closed.
Warm-up
Warm-up (No Measure)
400m Team Run
Team Burpee Challenge
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a team of 3:
Partner 1- Static Hold (plank, squat, handstand, pike, lunge, hang)
Partner 2- Rest
Partner 3-
6 Pull Ups
7 Mountain Climbers
8 Front Rack Walking Lunges
x1
Then rotate. Score equals number of rounds and reps completed of the 6-7-8 completed in total.
Mobility
Warm-up (No Measure)
Strap Stretch
Partner Barbell Smash
Foam Roll as needed