FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY WENDY!!
Warm-up
Warm-up (No Measure)
200m Run
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