11162016

FitCity CrossFit – CrossFit

*Happy birthday Coach Keith!!!! Have an awesome day!

Warm-up

Warm-up (No Measure)

2 min easy row

2 min line drills

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

Coach Keith Birthday WOD!

AMRAP 17

800m Run

25 Sit Ups

Rx+ Weight Vest for Run

Cash Out

Warm-up (No Measure)

Coach Choice

Mobility

Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash (Calves, Hammys, Glutes, Quads)

Cobra/Child’s Pose

Foam Roll as needed