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
Skills Development
Work on Handstand Push-ups, Athletes that have HSPUs will work on free standing or walking with a spotter or near the wall. Please use the Dollamur mats.
Workout – For Time
Metcon (Time)
Complete the following for time
2000m row
30x HSPU
60x KB Swings (53#/35#)
Mobility
1. Pigeon Pose on the box – 1 min per side
2. Ball Smash the shoulder – 1 min per side
3. Roll out the lower back – 1 min per side
4. Ball smash the Hamstrings on a box – 1 min per side