FitCity CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Push Ups
10 Walking Lunges
10 Sit Ups or Hanging Knee Raises
Squat & Shoulder Prep
Metcon
Metcon (Time)
50m Sled Sprints(90/45)
Rest 60 seconds
25m Front Rack Walking Lunges (95/65)
Rest 60 seconds
x4
Rx+ Sled (135/90) Lunges (135/95)
Warm-up (No Measure)
:40 on/:20 off x4
Double Unders
Hollow Rocks
Cal Row
Mobility
Warm-up (No Measure)
Strap Stretch
Foam Roll Glutes, Hammys, Upper Back
Toes Touches