Announcements
California Kurobuta will be here on Monday Sept. 21st and the 3rd Monday of every month from 5:30pm-7pm delivering local, pasture-raised pork. Order online or buy on-site.
First City CrossFit – CrossFit
(No Measure)
RUN 400M OR JUMP ROPE 2 MIN
LINE DRILLS
WALKING STRETCH / LUNGE TWIST
SKIPPING KNEE HIGH / SKIPPING HIP OPENER
GROINERS
HIGH KNEES / BUTT KICKERS
INCH WORM / BURPEE BROAD JUMP
BANDED MOBILITY
GREEN BAND / RED & BLUE BAND
ANKLE MOB
HAMSTRING STRETCH
HIP MOB
SHOULDER MOB
Metcon (AMRAP – Reps)
7 MIN AMRAP
3 THRUSTERS (95/65)
3 TOES TO BAR
6 THRUSTERS
6 TOES TO BAR
9 THRUSTERS
9 TOES TO BAR
CONTINUE TO INCREASE REPS BY 3 UNTIL THE CLOCK RUNS OUT.
Cool Down
ROW 500M @ 50% PACE
LACROSSE BALL SHOULDERS
LACROSSE BALL GLUTES
LACROSSE BALL HAMSTRING
PIGEON POSE 1 MIN EACH SIDE
CHILDS POSE 1 MIN TOTAL