First City CrossFit – CrossFit
Workout
Deadlift (5, 4, 3, 2, 1)
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 6 minutes of the following
6x Deadlift (275/185)
12x Box jump (24/20)
Rest
Rest for 3 minutes
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 6 minutes of the following
6x Power snatch (135/95)
12x box jump (24/20)
Mobility
1. Alternating Cat Cow pose – 1 min
2. Child’s Pose – 1 min
3. Roll out the lower back – 1 min
4. Roll out the uppoer back – 1 min
5. Ball smash between the shoulders – 1 min