FitCity CrossFit – CrossFit
*Grinder this Saturday but at a different time so see Coach Sarah for details!
Warm-up
Warm-up (No Measure)
3 min Row
AMRAP 3
10 Russian Step Ups
10 Squats
10 Hanging Knee Raises (no kip)
Squat & Shoulder Prep
Metcon
Metcon (Time)
For time
30 Burpees
200m Run
30 Goblet Squats (53/35)
200m Run
30 KB Swings (53/35)
200m Run
30 Pull Ups
200m Run
30 Wallballs (20/14)
200m Run
Rx+ (70/53) C2B
*Goal is speed! Stay light and fast with all movements.
Cash Out
Warm-up (No Measure)
Cash Out
:20/:10 Alternating
Mountain Climbers Side to Side
Hollow Hold
Superman
x5
Mobility
Warm-up (No Measure)
Strap Stretches
Cobra/Childs Pose
Foam Roll as needed