FitCity CrossFit – CrossFit
*Be sure to drink at least half your body weight in ounces! Dehydration is very real and can be very serious. Stay hydrated!!
Warm-up
Warm-up (No Measure)
400m Team Run
CrossFit Volleyball
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
Partner 1- Static
Partner 2- Dynamic
then switch and rotate
Stations
DB Thrusters- Squat Hold
KB Swings- OH Hold/HS Hold
Pull Ups/Ring Rows- Ring/Dip Station Hold
Vups- Plank Hold
Row- Chin Up Hold
Rest 1 minute
Repeat
*First round partner 1 begins in static hold. Round 2 partner 1 begins in dynamic hold.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed