FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Clean & Press Barbell
10 TSpine Swipes
10m Frankenstein Kicks
10m Booty Kickers
Squat & Shouder Prep
Metcon
Trifecta (AMRAP – Reps)
Max Reps Shoulder Press
Max Reps Push Press
Max Reps Push Jerk
x3
*Barbell can not be racked during entire round of all three movements.
Cash Out
Warm-up (No Measure)
10 Hollow Rocks
10 Vups
10 Tuck Ups
10 Sec Hollow Rock Hold
10 Superman
Rest 1 min
x4
Mobility
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
LAX Shoulders