FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 DB Thrusters
10 DB Push Jerks
10 DB Hang Squat Clean
10 Vertical Jumps
Squat & Shoulder Prep
Weightlifting
Push Press (3-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Burpees
12 Thrusters (95/65)
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
Rx+ (115/75)
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders, Pecs, Delts, Glutes
Straddle/Split Stretch