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
Workout
Metcon (No Measure)
Pull Ups Progression
5 x 3-5
overhand grip STRICT pull ups
Tempo 30X0
( 3 sec descent, no pause at bottom, quickly back up, no hold on top )
Workout
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Mobility
1. Roll out the Lats – 1 min per side
2. Scorpion stretch – 1 min per side
3. Ball Smash the Glutes – 1 min per side