FitCity CrossFit – CrossFit

*HAPPY BIRTHDAY WENDY!!

Warm-up

Warm-up (No Measure)

200m Run

Scaled Rope climbs in New Tampa

Leighann looking strong!

AMRAP 5

10m Frankenstein Kicks

10m Spiderman Crawl

10 Good Mornings PVC/Barbell

10 Hanging Knee Raises

Squat & Shoulder Prep

Metcon

Metcon (Calories)

1 min Row Sprint

1 min Rest

x7

*Record your total calories

Cash Out

(No Measure)

AMRAP 5

10 Vups

20 Inch Word Sliders

30 Penguinos

Mobility

(No Measure)

Strap Stretch

Cobra/Childs Pose

Foam Roll Glutes

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