FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Line Drills
Squat & Shoulder Prep
Metcon
Metcon
Metcon (AMRAP – Reps)
Tabata (20:10×8)
Air Dyne
Rest 1 min
Tabata
Wallballs 20/14
Rest 1 min
Tabata
Plank
Extra Credit
Warm-up (No Measure)
a) Side plank hip touches x15 each side
b) Armadillo sit ups x10
c) Bird dog x10
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
Foam roll entire body