11162017

FitCity CrossFit – CrossFit

*Happy happy birthday Coach Keith!!!!

Warm-up

Warm-up (No Measure)

200m Run

Simon Says

Squat & Shoulder Prep

Metcon

Coach Keith Bday WOD (Time)

1 mile Run

50 Double Unders

50 Sit Ups

1 mile Run

*Complete 2 rope climbs any during WOD.

For Time

Extra Credit

Warm-up (No Measure)

a) Vups x15

b) Side to side mountain climbers x10

x2

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Ankles, Calves, Feet

Foam Roll as needed