First City CrossFit – CrossFit
It’s a beautiful day, we will be working outside!!
Metcon (Time)
3 Rounds For Time
20 Tire Flips
100 Yard Sled Drag 155/115
KB Farmers Carry 53/35
*Mobility Cool Down*
4 Min Adaptation Row – 50% sprint pace
Banded Hip Extension
Banded Hamstring Triangle
Roll Out Calves
Roll Out Hamstring
Roll Out Quads