FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
Shuttle sprints x3 minutes
10 Front Squat PVC/BB
5 Hanging knee raise w/lat pull down
x2
Squat & Shoulder Prep
Weightlifting
Front Squat (4×8)
*Go as heavy as you can maintain for all 4 rounds. Rest 2 minutes or more between sets.
Metcon
Metcon (No Measure)
15 minutes, resting as needed:
:20 Air dyne sprint
100m farmer carry- heavy
:90 rest between sets
Mobility
Warm-up (No Measure)
Strap Stretch
Couch Stretch
Foam Roll Quads, Hammy, Upper Back
Bridges x3