FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Team Run
CrossFit Volleyball
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
AMRAP 20 with a partner
50 Push Ups
40 Walking Lunges
30 Vups/Sit Ups
50 Pull Ups
40 Walking Lunges
30 Vups/Sit Ups
*Every 3 minutes complete 5 burpees.
*Optional weight vest for everything except Vups.
Mobility
Warm-up (No Measure)
Partner Barbell Smash