Announcements
There are two Veggie Spiralizers at the gym for members to borrow. Please send a text or email to info@firstcitycrossfit.com to let us know that you borrowed it.
2700 Garden Road – CrossFit
Workout – Weightlifting
Floor Press (5×5)
Workout
Metcon (Time)
Complete the following for time
100x double-unders
40x abmat sit ups
30x ring rows
20x box jumps
10x ring dips
20x box jumps
30x ring rows
40x sit ups
100x double-unders
Mobility
1. Ab stretch – 2 mins
2. Calf stretch – 2 mins per side
3. Ball smash the calves – 2 mins per side
4. Banded runners lunge – 1 min per side
5. Roll out the Tricep on a box – 1 min per side