FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Push Press PVC/Barbell
10 Mountain Climbers
10 Vertical Jumps
5 Squat Blast Offs
Squat & Shoulder Prep
Weightlifting
Push Press (1×3)
*Goal is to hit heaviest set of three from 10/6/16 for all three sets.
Metcon
Metcon (Time)
25 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
25 Pull Ups
For time
Mobility
Warm-up (No Measure)
Strap Stretch
Straddle/Split Stretch
Bridges x3
LAX Shoulders & Glutes
Foam Roll as needed