FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 min Air Dyne or Row
AND
5 Pass Throughs
10 Ring Rows
10 Double Unders
10 Goblet Squats
x1
Squat & Shoulder Prep
Weightlifting
Metcon (No Measure)
4 Push Press + 2 Push Jerk
x5
*Stay at less than 70% of 1RM push press
*Work on perfect form
*Not for time. Rest as needed between sets to maintain perfect form.
Metcon
Metcon (Time)
5 Pull Ups
5 Front Squats (95/65)
5 Push Press
10 Burpees
Rest 30 secs
x5
For Time
Extra Credit
Warm-up (No Measure)
Plank x 60sec
Side Plank x30-45 sec
Sliders x20m
Side Plank Hip Touches x10 each
x2
Mobility
Warm-up (No Measure)
Strap Stretches
Spend 5 minutes foam rolling