FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
:20 sec of the following:
Push Ups
KB Swings Overhead
Shoulder to Overhead PVC/Barbell
Rest
x3
Squat & Shoulder Prep
Weightlifting
Bench Press (5×3)
*Stay with same heavy weight for all five sets.
Metcon
Metcon (Time)
200m Run
8 Push Jerk (135/95)
10 Lat Bar Burpees
x5
Rx+ (155/115)
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Shoulders, Pec, Delts
Foam Roll Upper Back & Glutes