FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
2 Push Up Complex
5 Single Arm KB Thrusters (each arm)
10 Jumping Lunges
5 TSpine Swipes
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
Stations
a) 20ft Heavy Sled Push
b) 200m Farmers Carry
c) Bench Press x6 AHAP
d) 50m Overhead Walking Lunges (45/25)
x2-3
*2-3 rounds depending on how you are feeling after the 9/11 WOD.
Extra Credit
Warm-up (No Measure)
a) Bicep Curls x8-10
b) Strict Pull Ups x5 (Optional weighted)
c) Ring Dips x8-10 (Optional weighted)
d) Skullcrushers x10-12
*1-3 rounds depending on how you are feeling after the 9/11 WOD.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Delts, Pecs, Glutes, Lats
Cobra/Childs Pose