FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
:20/:10
Push Ups
PVC Push Press
Reverse Lunges
x3
Squat & Shoulder Prep
Metcon
Metcon (Time)
For Time
10 Push Press (85/55)
10 Sit Ups
Rest 30 sec
x10
Rx+ (95/65, Unbroken)
Weightlifting
Bench Press (5-5-3-3-3-1-1-1-1)
Mobility
Warm-up (No Measure)
Strap Stretch
Shoulder Recovery with Bands
Overhead Shoulder Distractions
Wall Shoulder Stretch