FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
200m Run
5 Plank to Pike
10 Squats
10 Double Unders
x3-4
*4 min cut off
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
:40/:20
Bear Crawl
Mountain Climbers
Ballslams
Box Jumps
KB Swings
Extra Credit
Warm-up (No Measure)
a) Wall walks x5
b) Around the Worlds x2 each direction
c) Wall Sit Hold x 60 seconds
x2
Mobility
Warm-up (No Measure)
Strap Stretch
Shoulder Distractions
LAX Shoulders, Delts, Pecs
Foam Roll Legs as needed