FitCity CrossFit – CrossFit
*Did you sign up for the Nutrition Challenge? Nutrition Seminar for challenge participants only! Don’t wish for it, work for it!! https://fitcitycrossfit.com/nutrition-challenge/
Warm-up
Warm-up (No Measure)
800m Run
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
EMOM 6
Even- Gymnastics goat
Odd- :30 Double Unders or DU practice
Then Rest exactly 5 minutes
AMRAP 15
With a Partner
Max Meter Row
*All athletes must run a 400m run one time.
Extra Credit
Warm-up (No Measure)
a) Bird Dog x 30 sec
b) Side Plank Crunch x10 each side
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll as needed
Couch Stretch
Bridges x3