FitCity CrossFit – CrossFit
HAPPY BIRTHDAY TO KEITH & KEVIN!!
Warm-up
(No Measure)
400m Indian Run
Alisha ready for her set of power cleans!
Obstacle Course
Squat & Shoulder Prep
Metcon
Numero UNO Team Wod (AMRAP – Reps)
AMRAP 25 minutes
Blue- Lunges
Green- KB Swings
Red- Box Jumps/Step Ups
Yellow- DB Push Press
Wild- 10 reps of movement of choice
Skip- Draw next card, the card total gets added to the team’s total reps, but the team does not have to complete them.
Reverse- Redo the movements you just did but they do not get counted towards total reps.
0 Card- 10 Reps
Draw 2- 5 Burpees for all teams.
Draw 4- 4 of each movement
Mobility
(No Measure)
Strap Stretch
Hanging Partner Stretch
Foam Roll as needed
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