FitCity CrossFit – CrossFit
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Warm-up
Warm-up (No Measure)
3 min Row
:30 Legs only
:30 Arms only
Crossover Band activation
Squat & Shoulder Prep
Weightlifting
Shoulder Press (7×2 @ 80-90% of 1RM)
*Must maintain solid form. No arching. No dipping.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
250m Row
10 Push Press (115/75)
20 Sit Ups
Rx+ (135/95)
Extra Credit
Warm-up (No Measure)
a) Rear Delt Raises x10-12 (with a 2 ct hold at top)
b) Lateral Hold x60 sec
c) Front Hold x60 sec
d) Bent Over BB Row x10-12
x2-3
Mobility
Warm-up (No Measure)
Strap Stretch plus shoulders
Crossover Band recovery protocol