FitCity CrossFit – CrossFit
*Happy happy birthday Coach Keith!!!!
Warm-up
Warm-up (No Measure)
200m Run
Simon Says
Squat & Shoulder Prep
Metcon
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
x2
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Ankles, Calves, Feet
Foam Roll as needed