FitCity CrossFit – CrossFit
*Did you buy your Fuel For Fire yet? Pre/Post workout snack we have available for you at the gym! Ask your coach how you can get your hands on these tasty pouches!
Warm-up
Warm-up (No Measure)
200m Run
Line Drills
Resistance Sprints x6
Squat & Shoulder Prep
Metcon
800m Run (Time)
Max Effort 800m Run
x5
*Rest as needed between sets. Minimum rest 2 minutes, maximum rest 5 minutes. Try to maintain time within 5-7 seconds of your fastest time of the day.
Extra Credit
Warm-up (No Measure)
Vups x10
Bicycles x10
Candlesticks x10
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Calf Stretch
LAX Hamstring Stretch on box
Couch Stretch
Foam Roll as needed