FitCity CrossFit – CrossFit
Warm-up
(No Measure)
400m Run + 3 Sun Salutations
20 Seconds each:
KB Swings
Goblet Squats
Push Ups
x3
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
EMOM 30 Minutes:
All Odd Minutes-
20 Double Unders (or stop at 40 seconds)
All Even Minutes-
(2-10) 10 Toes to Rings
(12-20) 10 Burpees (stop at 40 secs)
(22-30) 10 Hang Cleans (95/65)
*Score is number of minutes completed.
*No penalty for missing minutes.
Mobility
(No Measure)
Strap Stretch & Classic Shoulder Stretch
LAX Shoulder Rotator, Pecs & Calves