FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Indian Run
Hot Pizza Game
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
Partner 1 static hold 1 min
Partner 2 dynamic movement 1 min
then switch
Wallball-Squat hold
KB Swings- OH hold
Vups/Situps- Superman hold
Row- Chin up/Deadhang
Pushups- Plank hold
Rest 1 min
Repeat
Mobility
Warm-up (No Measure)
Strap Stretch
Partner Barbell Smash