FitCity CrossFit – CrossFit
Warm-up
(No Measure)
400m run + 3 Sun Salutations
20 seconds each:
Lunges
DB Push Press
Mountain Climbers
x3
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
Prowler Sprints
5 x 50m
then
6 min AMRAP
5 Push Jerk (105/75)
5 Front Squats
5 Tuck Jumps
Mobility
(No Measure)
Strap Stretch
Foam Roll Quads, Glutes & Calves 2 min each