Announcements
Next Oly Lifting sessions starting June 30th and July 2nd – Register today by going to https://firstcity.fit/workshops/
First City CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
Team WOD
30 min AMRAP
with one person working at each station at a time
1 – 300m row
2 – 30 push ups
3 – 30 box jump
4 – 30 goblet squats
5 – rest
(No specific RX for this today. Have fun and move well!)
5 person teams would be ideal so there is always one person resting. Otherwise, station 5 will be 60 sec rest.
ONLY ONE PERSON WORKING AT EACH STATION AT A TIME.
Mobility
Child Pose with palms on box – 1 min
Pigeon Pose on the box – 1 min per side
Ball Smash Shoulders – 1 min per side
Ball smash Hamstrings on a box – 1 min per side