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