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