FitCity CrossFit – CrossFit

*Happy happy birthday Coach Keith!!!!


Warm-up (No Measure)

200m Run

Simon Says

Squat & Shoulder Prep


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



Warm-up (No Measure)

Strap Stretch

LAX Ankles, Calves, Feet

Foam Roll as needed

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