FitCity CrossFit – CrossFit
*Closed on Monday 12/25. Regular schedule on Tuesday 12/26.
Warm-up
Warm-up (No Measure)
200m Run
1000m Row Challenge
Squat & Shoulder Prep
Metcon
Metcon (AMRAP – Reps)
5 rounds of:
30 sec Toes to Bar
30 sec Rest
30 sec Wallballs 20/14
30 sec Rest
30 sec Cal Row
30 sec Rest
30 sec Double Unders
30 sec Rest
Mobility
Warm-up (No Measure)
Ab Roll Outs x10
Side Plank Hip Touches x10 each side
x2-3
Warm-up (No Measure)
Strap Stretch
Cobra/Childs Pose
Foam Roll as needed