FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
200m Run
Then
12 Wallballs (switching after 3 without dropping or stopping the ball)
10 Partner push ups
10 Partner sit ups
x3
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
AMRAP 17
200m Run
2 KB Swings (53/35)
200m Run
4 KB Swings
200m Run
6 KB Swings….
*Continue to increase 2 reps per round of the KB swings.
Rx+ (70/53)
Extra Credit
Warm-up (No Measure)
a) Plank hold x 60sec
b) Side plank x30-40 sec
x3
Mobility
Warm-up (No Measure)
Foam Roll Glutes, Calves, Upper Back & Hammys
Couch/Camel Stretch