07142015

FitCity CrossFit – CrossFit

HAPPY BIRTHDAY QUINN D!!!
*Christmas in July WOD this Saturday 9 AM. Come dressed in your holiday WOD attire!

Warm-up

(No Measure)

3 min Jumprope

AMRAP 5

10m High Knees

10m Booty Kickers

10m Side Shuffle

10m Grapevine

Agility Ladder

Squat & Shoulder Prep

Metcon

Metcon (4 Rounds for time)

800m Run

1000m Row

800m Run

1000m Row

*Rest as needed in between running and rowing.

Cash Out

(No Measure)

30 v-ups

30 Superman

For Time

Mobility

(No Measure)

Strap Stretch

LAX Ankles, Feet, & Glutes

Foam Roll Quads, Hammys & Glutes