FitCity CrossFit – CrossFit
*Special Edition black & gold long sleeve shirts arriving soon!!
Warm-up
Warm-up (No Measure)
2 min Row
AMRAP 2
5 Pass Throughs/Round Ups
10 PVC/BB Shoulder Press
10 Squats
Squat & Shoulder Prep
Weightlifting
Shoulder Press (1×1)
*Go for a 1 RM. No arching or lift does not count.
Metcon
Metcon (Time)
10 Thrusters (95/65)
400m Run
x5
*Cut off 17 minutes.
Extra Credit
Warm-up (No Measure)
a) Strict HSPUs x6-8
Rest
x2-3
*Optional deficit if proficient in strict HSPU.
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Upper Back, Lats, Glutes
Lat Stretch on Box