Announcements
This Saturday (Memorial Weekend) at the 10am WOD we will be hosting “Team RWB – 21 Guns” inviting active military and veterans from the area to come workout and connect with the local community. Please see the email sent out for more details.
First City CrossFit – CrossFit
Skills Development
Muscle up. Heavy swings. Kipping pull ups. Dips and kipping dips.
Workout – For Time
Metcon (Time)
Complete 3 rounds of the following for time
10x Muscle up
20x Heavy KB swing (32KG/24KG)
100m waiter walk wtih KB
Mobility
1. Forearm cool down and stretch – 2 mins
2. Roll out the lower back – 1 min
3. Ball Smash between the shoulder blades – 1 min per side