FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
200m Run
10 Double Unders
2 Push Up Complex
8 Mtn Climbers
8 Thomas Touches
8 Grasshoppers
8 Superman
x2
Squat & Shoulder Prep
Weightlifting
Bench Press (5×3)
*Rest as needed between sets.
Metcon
Death By Push Ups (AMRAP – Reps)
Rx+ (Weight Vest)
*Minimum is 10 minutes.
Extra Credit
Warm-up (No Measure)
a) Banded Alphabet
b) Glute March x20
c) Tricep Pull Downs x15
d) V Ups x10
x2
Mobility
Warm-up (No Measure)
Strap Stretch- Shoulder
LAX Shoulders, Pecs, Delts on wall
Foam Roll as needed