First City CrossFit – CrossFit
Skills Development
Agility Ladder
Workout – EMOM
Metcon (No Measure)
COACH’S CHOICE
Circuit – 4 rounds
40sec work 20sec switch
1 min rest between rds
Sled Drags
Tire Hits
Dumbbell ManMakers
Battle Ropes
Zig-Zag Agility Course
Mobility
1. Ball Smash between the shoulder blades
2. Roll out the quads
3. Roll out the hamstrings
4. Roll out the lower back / upper glutes
5. Banded Hamstring Stretch