First City CrossFit – CrossFit
Workout
Metcon (Weight)
Complete 3 rounds of the following for time
8x single arm KB bent over row
:45 rest
8 single leg KB deadlift
:45 rest
Workout
Metcon (Time)
Complete the following for time
75x double-unders
25x box jump (24/20)
50x deadlift (225/155)
25x box jumps
75x double-unders
Mobility
1. Calf stretch – 1 min per side
2. Ball smash along the shin – 1 min per side
3. Ball Smash the glutes – 1 min per side
4. Roll out the upper outer glue – 1 min per side
5. Banded Hamstring stretch – 1 min per side