FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2min Row
AMRAP 2
10 Jumping Squats
5 Strict Knee Raises
10 Superman
Squat & Shoulder Prep
Metcon
Metcon (Time)
800m Run
then
10-9-8-7-6-5-4-3-2-1
Wallballs
Toes to Bar
Cash Out
Warm-up (No Measure)
Ab Roll Outs x10
Side Plank Hold x 1 min
x3
Mobility
Warm-up (No Measure)
Strap Stretch
Childs Pose/Cobra
Bridges x3
Foam Roll as needed