FitCity CrossFit – CrossFit
Warm-up
(No Measure)
200m Run OR 300m Row
AMRAP 5
10 Ring Rows
10 Lunges
10m Spiderman Crawl
10m Frankenstein Kicks
Squat & Shoulder Prep
Metcon
(No Measure)
MAKE UP DAY
Mobility
(No Measure)
Strap Stretch
Foam Roll as needed