FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
200m Run
Shoulder Activation Bands
AMRAP 4
6 Pass Throughs/Round Ups
4 PVC/BB Shoulder Press
4 Push Press
4 Push Jerk
4 Split Jerk
6 Lateral Lunges
Squat & Shoulder Prep
Weightlifting
Push Press (2-2-2)
Push Jerk (2-2-2)
Split Jerk (2-2-2)
Metcon
Metcon (No Measure)
1 minute Air Dyne sprint
25m Prowler Push
50m Bottoms Up KB Carry
50m Overhead KB Carry
x3
Mobility
Warm-up (No Measure)
Strap Stretch
Wall Angels
Shoulder Wall Stretch
Recovery Bands