FitCity CrossFit – CrossFit
*Thank you athletes for remembering to wipe down your equipment! Flu season is upon us and we want to keep germs away from FitCity!
Warm-up
Warm-up (No Measure)
400m Run
10 Squat & Toss Med Ball with Partner
10 Mountain Climbers
10 Knees to Elbows
10 Lateral Line Hops
x2
Squat & Shoulder Prep
Metcon
Metcon (No Measure)
Stations
a) 2 min Sprint Air Bike
b) Weighted Step Ups x20
c) 1 min Double Unders then 1 min Kb Swings (no rest between)
e) Battle Rope x30 sec
x3
Extra Credit
Warm-up (No Measure)
a) Slider 10m x2
b) Side Plank Hip Touches x10-15 each side
x2
Mobility
Warm-up (No Measure)
Strap stretches
Foam roll as needed