FCCF workout for Thursday 7/30/2015

First City CrossFit – CrossFit

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Workout

3 Rounds

8 Jump Squats with DB on shoulders

rest 60 seconds

25 Unbroken Russian KB Swings

(70/53)

rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 Double Unders

20 Box Jump

(24/20)

10 DB/KB Push Press

(55/35)

Mobility

Childs Pose with Palms on Box

Cobra Stretch

Calf Stretch