2700 Garden Road – CrossFit
FREE FCCF stickers are on top of the cubbies to the right of the fridge.
If you want to order a custom Rx Smart Gear jump rope and get a discount, email info@firstcitycrossfit.com for details before 10pm on Tues. Mar. 24th.
Workout
Metcon (Time)
Complete the following for time
100x Wall Balls (20#/14#)
50x Overhead lunges with Med Ball
25x Overhead Squat with Med Ball
100x Med Ball Twist
Workout
Complete 4 rounds not for time of
10x GHD Hip Extensions
60sec Plank hold
Mobility
1. Cat-Cow – 2 mins
2. Child’s Pose – 2 mins
3. Ab Stretch – 2 mins
4. Ball Smash the Glutes – 2 mins per side
5. Ball Smash the Hamstrings – 2 mins per side.