FitCity CrossFit – CrossFit
*Nutrition Challenge participants, be sure to check the FB group for bonus point updates!
Warm-up
Warm-up (No Measure)
400m Indian Run
Relay Races
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
with a partner, all movements must by synchronized:
30 walking lunges
30 burpees
30 ring rows/pullups
30 kb deadlifts
30 knees to elbows
30 single under jumprope
*At any point during amrap, team must complete 2000m row. When partner 1 is rowing, partner 2 is holding dumbells overhead.
Mobility
Warm-up (No Measure)
Strap Stretch
Partner Barbell Smash