FitCity CrossFit – CrossFit
Warm-up
(No Measure)
3 min Row
3 min Double Under practice
Squat and Shoulder Prep
Weightlifting
Back Squat (4×12)
*Weight can stay the same each set or up in weight. Go by how you are feeling and challenge yourself!
Metcon
Metcon (Time)
800m Run
21 Squat Cleans (95/65)
400m Run
15 Squat Cleans
200m Run
9 Squat Cleans
RX + 135/95
Mobility
(No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Quads
Couch Stretch