FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
With a Partner:
10 Push Ups
10 Lunges
10 Wallballs
x2
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
30/20 Cal Row
10 Box Jumps (24/20)
5 Burpees
AMRAP 7
200m Run
10 Goblet Walking Lunges (53/35)
5 Burpees
Weightlifting
Turkish Get Up (1×2)
Turkish Get Ups x2 each side
*Rest at least 2 minutes between sets.
x3
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders, upper back, delts, pecs, glutes
Cobra/Childs Pose
Straddle/Split Practice
Foam roll as needed