First City CrossFit – CrossFit
Workout
Back Squat (5×3 building to a 3 rep max)
Workout
Metcon (Time)
Complete the following for time
1000m row
50x back squat
30x Shoulder-To-Overhead (135/95)
Mobility
1. Supine Hamstring stretch * – 1 min per leg
2. Supine Leg-across-the-body – 1 min per leg
3. Pigeon Pose – 1 min per side
* Laying on your back, place the rubber band around the ball of your foot, pull the rubber band towards your chest while trying to straighten your leg