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
(No Measure)
-upright leg swings front/back & side to side, 20 per leg.
-deadbug alternating legs, 10 per side.
2 rounds
-hollow rocks 10 reps
-super mans 10 reps
-10 scapular pull ups
kipping pull up progression
3 rounds
-kip rock 10 reps
-hip turn over 5 reps
-pull to the bar 3 reps
Metcon (Time)
25 cal row – buy in
3 rounds
15 tire flips
12 pull ups
9 burpees
25 cal row – cash out