Announcements
Women, WOD, and Wine event on Friday May 15th – please be sure to sign up online, “Bros, Barbells, and Beer” coming soon. Regularly scheduled 6pm and 7pm WODs on May 15th are cancelled.
First City CrossFit – CrossFit
Workout – Weightlifting
Back Squat (5×3 building to a 3 rep max)
Workout
Metcon (Time)
Complete the following for time
100x Thrusters (45#/35#)
(5 burpees every time you rest)
Mobility
1. Monster Quad / Couch Stretch – 2 mins per side
2. Roll out the Quads – 1 min per side
3. Roll out the IT Band – 1 min per side
4. Across the Body Banded shoulder stretch – 1 min per side